MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 3 :02 pause BB back squats. 6 BB front squats. 6 strict pullups.
REVIEW: Pause Back Squats. Front Squats. Strict Pullups.
S: Pause Back Squats. :02 pause at the bottom of each rep. BE EXPLOSIVE on the way up! Go off percentages of your current 3RM.
C: EMOM for 12:00 of:
Odd rounds: 6 Front Squats at 55% of your current 1RM Front Squat
Even rounds: :20 of max strict pullups.
PURPOSE: Explosive leg strength. Grip and lat development. Mental Toughness.
LIII: Weight of choice.
LII: Weight of choice. Red band only.
LI: Weight of choice. Pullup sub of choice.
PWMOB: Couch Stretch. Lax ball in C/S/B/G/Forearms. Stretch lats and hamstrings.
Advanced: Max Strict C2B pullups.
The Mar: 2 rounds of: Max sit to stands in :30. Rest 2:30.