Dynamic warm up
Group warm up
30 strict toe 2 bar
Back squats
6-6-5-5-3-3
70%-75%-80%-85%-85% -90%
1 set to failure at tempo
42×1 failure should be between 8-12 reps if you get to 12 stop. Next week add weight.
Start between 50-60% of max back squat
3 rounds for time
20 steps overhead lunges 95/65
20 abmat sit ups
20 hand release push ups
MAD MOBI
Pigeon
Press ups
Knee on the wall
Bully
Hamstring up n over