Workout 6.9.20

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
1:00 couch stretch/side
1:00 side plank/side
x 2 rounds


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