| Lift Back squat 3×15 at 55-65% First 5 reps at 3 sec down tempoSuperset with 3×5 Snatch Pull with 3 second descent, starting around 60% and building as capable of keeping perfect positions |
| Workout 12:00 AMRAP 5-10-15-20 etc Pullups 10-20-30-40 etc Pushups 20-40-60-80 etc air squats 100 DU after each set rx+ wear a weight vest |
| Mobility 10:00 easy bike or walk |
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