Mobility

Inchworms

Spidermen

2x10

Movement Prep

Bridges

SL Bridges 

2x10

Dynamic Warm-up

Band Pull-thrus

TKEs

Split Squats

2x10

Strength Work

Block 1

A) Eccentric TB Deadlift 3x5@6X10 (6 second eccentric) w/ 1" band (185/245/285)

B) KB SLDL 3x5e (rear leg elevated on bench on slider to force hip extension)@20kg

C) Side Plank w/ reach 3x5e

Block 2

A) BB RDL+Hang Clean 3x5+1@205/215/225

B) Double KB RFESS 3x5e @20/24kg (asymmetrical loading)

C) Goblet Calf Raises 3x15@24kg (knees unlocked)

Finisher

Quadzilla: 10 reps of each @135

Front Rack Lunge

Front Squat

then push press to get bar on back

Forward Lunges

Back Squat

Goal time: 75 seconds

Mobility:

Your quads will need it...

Lizard Pose 1x90s

RFESS 1x60s

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