April 21st

Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges

Weightlifting

Safety Bar Squat 12x2 : 60 sec Rest - 55% 1RM Bar Weight 25% 1 RM Band tension

Sumo Deadlift 12x2 : 60 Sec Rest - 55% 1RM Bar Weight 25% 1RM Band Tension

Banded Plyo Jumps 10x4 : 30 sec rest

Nordic Curls 6x6 : Partner assisted

Dimel Deadlift 4x20 @50% deadlift max

Reverse Hyper 4x20 - 50% of 1RM back Squat