3/6/23 back squat x 6

Warm up

1 minute bike

20 second squat hold

20 second dead hang

10 squats

10 dead to active hangs

Strength circuit

3 negative chin ups

6 pause back squats - increase weight each round

Attempt a 6 rep pr

9 seated db presses

Conditioning ABA

A-9-6-3

Single arm db clean n press 50/35

B-EMOM5

3 back squats

Accessory

3 rounds

10/10 Bulgarian split squats

10 rear delt flys

10 hammer curls