WARM UP

2:00 Bike

THEN
2 Rounds
10 Dead Bugs
8 Glute Bridges (hold 3seconds at the top)
10 Bird Dogs
8 Split Squats each leg – may use light weight DB (Rear foot elevated on bench to get greater ROM. Can sub with a lunge if stability is an issue)
8 Empty Bar Back Squat

:15 STRENGTH

Back Squat 5×5

Rest 3-5 minutes between sets

Set 1: 92.5%

Sets 2-4: 92.5-97.5%

Set 5: 92.5%

All % based on 5RM.

EXTRA

Prone Banded Hamstring Curl 3 sets: 15 reps

Standing Barbell Calf Raise 3 sets: 15-20 reps
-Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.