| Warmup 2 sets 10 eccentric ankle flexions/leg :20 goblet squat hold :30 hollow hold Then warmup your strength move |
| Lift 5×5 lower body work Stepups (these are 5/leg) add 5-10 pounds from last week or Back squats add 3% from last week. Back squats are as controlled as you can make them–you may need to bounce this week |
| Workout 12:00 AMRAP 2,4,6 etc Ring dips Single arm OH forward lunge 50/35 (total) Rx+ ring dips from the high rings |
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