| Warmup start this at 15:00 past 3 rounds of: 5-10 strict pullups/negatives 1:00 achilles/calf smash 10 squat pressouts Then, 3×1 max vertical leap |
| Strength Only Day 3 rounds of 5/4/3 back 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 perfect ring rows |
| Cooldown 1:00 couch stretch/side 1:00 side plank/side x 2 rounds |
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