Warm Up

5 Minutes General/Dynamic Flexibility

:90/90 FR Stretch

Empty Bar Warm Up

3 Rounds:

5 HC
5 PC
5 FS
5 Strict Press
5 Back Squats

Activation

3 Rounds:

• 7.7. SL gluten Bridge
• :30 kb bottom squat hold

STRENGTH

A. 5×5 Front Squat w. tempo 3-1-1 @ 80%
-rest 3:00

B. 4×5 PC @70%
-rest 2:00

C. 3×6.6. FR walking lunges
-rest :90

ACCESSORY WORK

Core
3 Rounds:

• 10 ab wheel
• 12 GHB rev hyper ext.