| Warmup 2 sets 10 eccentric ankle flexions/leg :15 single arm squat hold/side (light) :30 hollow hold Then warmup your strength move |
| Lift 5×5 Stepups (/leg)+5-10 pounds Or Back Squats +3% from last week |
| Workout 3 Rounds for time: 12 single arm dumbbell thrusters 50/35 10 burpees No rx+ just send it |
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