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
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