| Warmup 2 sets 1:00 bike :30 frog rocks 10 90/90s 10 eccentric ankle flexions |
| Lift In 25:00 Find a 1rm back squat Suggested build At 0:00- 10 Empty bar reps At 1:00 5 at 30% At 3:00 3-5 @50% Every 2:00 from 5-9 1 @60,70,80, Every 3:00 from 9-15 1@ 85, 90, 95% At 18 1 @101% Build by about 3% over that, hitting 2-3 more attempts |
| Finisher 5 sets of 5 Front Foot Elevated dumbbell split squats/side 3 nordic hamstring curls |
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