10 Static Split Squats, each leg
20 Banded Squats
Up and Back Monster Walks
Mob: Foam Roll Quads, Posterior Chain, Lats.
Lifts: Barbell and a Rack, Endurance FTW. Exercises A-C are all performed with the same weight, straight sets.
Pause Front Squats - 5x5 @70% 1RM (6-7 RPE), fast drop down, 3 sec pause at the bottom, explode up.
Front Rack Lunges - 5x5 each leg
Back Rack Split Squats - 5x5 each leg
Good Mornings - 5x5 @ 8-9 RPE (these are heavy!
Conditioning: Burner, For Quality.
50 Barbell Hip Thrusts (NOT Heavy)
50 Single Leg Standing Star Crunches (Each Side, BOOYAKASHA)
50 Ab Mat Situps
50 Squat Jacks