Strength
D-Load
Squat 3 x 5
5 @ 40% of 90% of your 1 RM
5 @ 50% of 90% of your 1 RM
5 @ 60% of 90% of your 1 RM
Accessory
Split Squat 3 x 10
Reverse Hyper 3 x 10
Calisthenics
3 rounds
10 Banded Lunge Twist
1:00 Lateral Plank
20 Glute Bridge
Conditioning
21 - 15 - 9
Slam Ball
Burpee