| Warmup 4 rounds: 1 seated vertical jump :45 front rack stretch/side Then spend 5:00 warming up your front rack hold to 100% of your front squat |
| Workout – Strength Only Day 3 sets of: :30 front rack hold at 100% of your front squat (take this from the rack) 1:00 off in between rounds Then 3x 3/2/1 Sumo Deadlift First set 3 seconds up and down Second set 3 seconds down Last set normal. |
| Cooldown 1:00 couch stretch/side 1:00 adductor smash |
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