Lower Body Prep:
Foot Lacrosse smash|
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90

Primary Work:
A) Back Squat – Max Effort reps at 80% – DESTROY ALL REPS. If you get to 10 reps, stop.  If you don’t get at least 8 reps, you will need to reduce your working max by 2.5% AND THAT WILL SUCK SO DESTROY ALL 10 REPS.
Rest 4 -5 minutes after completiong then
Add 5 pounds and perform 5×3  with 60 seconds rest between sets

B) Deadlift – 8×3 at 80% –
Not TNG Rest 1-2 minutes between sets. BAR SPEED BABY

C) TNG Stiff-legged Deadlift 3×8-
Start 10 pounds heavier than last week and either use the same weight for all sets or increase as you feel able

D) Reverse lunge – 3×8 reps each leg.
-Heavier than last week. Try to replicate the feeling of a squat here – weight over the middle of the foot, lots of tension on the way down, explode on the way up

Back/Abs: 4 rounds – weighted back extension with pause at top (8 reps) then supine weight max hold. Goal is 5+ pounds heavier than last week. Rest 2 minutes between rounds

20 minute z1 assault/airdyne – flush out that junk