| Warm up |
| 8 minutes: 30s Ski + 15 air squats + 10 Banded good mornings 5 minutes: Barbell GM > Squat > Stand x 8 + barbell back squat jump x 8 + Squat rotations x 4 |
| Strength |
| 8 minutes: – Banded (around knees) back squat x 10 + Dual DB SLRDL x 5/5 + SL Hops R></L>< – Week 2 of 5×4 back squats! |
| Work |
| EMOM 1) 6 minutes – Plate push >< x 2 (8 steps apart) – Push ups x 40s – rest remaining 20s 2) 6 minutes: – 15 Jump Slams – 10 DB Thrusters |
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