Strength
Fitness: Deadlift, 4×2, Linear Progression
Performance: Work to a 3RM with a three second pause at the knee during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
3 Rounds:
- 10 Front Rack Barbell Lunges
- 10 Strict Toes to Bar
- 50 Double Unders
Go AHAP on the lunges while still unbroken.
Mobility
Andreo Spina hamstring stretch: 2-3 sets of 90 seconds per leg