A - below knee hang squat clean: build to a 4 RM
+
B - 18# controlled single leg kettle bell box step ups
6.6.4.4.2.2
AMRAP 5 min
10 push press @ 75#
10 box jump step downs
3 rounds 5 reps
+
C1 - sideways crossover step sled drag x 75ft/direction, rest 30 sec
C2 - BB hip thrusts with 3 sec pause at top x 10, rest 90 sec x 3 sets
85#
PM
A1 - HSPU negative x 5 reps
(3 sec eccentric/rep, use deficit as needed), rest 90 sec
A2 - negate body levers x 5 reps (4 sec eccentric/rep, keep hips open as long as possible), rest 90 sec x 5 sets
+
B - 4 sets, rest walk 3 min bt sets
60 DU's
AB 2:30 @ 88-90% effort for this time frame
Time: 22:45
+
20 min mobility work on shoulders/hips
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