Warmup: 2 min airbike or 500m Row, then- movement prep with Coach

  1. 5 sets of 3 Front Squat with 3 sec eccentric, rest 2-3 min
  2. 3 sets- 3RM DB Shoulder Press with 3 sec hold at top and 3 sec eccentric, 3RM Snatch Grip Deadlift, Triple Jump each leg, rest 2-3 min


-2 min couch stretch

-2 min foam roll lats/t-spine