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

1. Back Squat- 5 sets of 4 with 3 sec pause at bottom of first 2 reps, rest 2 min
2. 3 Sets- 4 Push Press with 3 sec pause at top of each rep, 7 Heel Elevated Bulgarian Split Squats with 3 sec pause at bottom of each rep with KB’s held in Front Rack, Rest 2 min

Mobility:

-2 min foam roll lats/t-spine

-2 min barbell quad smash