| Hot start: 2 rounds at a somewhat sustainable pace 3:00 bike 10 empty bar front squats :30 glute bridge Then, do 3×1 max seated vertical leap |
| Strength Day 3 rounds of 5/4/3 front squats Increase weight each drop in reps, then try to repeat for next wave. First round 3 seconds down/3 seconds up tempo Second round 3 seconds down tempo Last round athlete’s choice Superset each round with 5 upright rows/arm and 10 hammer curls Take these from the rack |
| Cooldown Go for a walk in the sun (popsicle optional!) |
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