A)BS 31X0 8 reps x4 65%, 70%, 75%, 80%
Really focus on driving up through the heals on your Back Squat!
B) Rear foot elevated spilt sq. 3 sec count going down 8-10 x4
This week use weight, start with 15 lbs, increase weight each set as long as you can compete the 8 reps, if you can't go down in weight.
C1)Hanging leg lowers 3 sec count going down
C2) Good morning 31x3 10 reps x4 -use either a pvc pipe or a 35 lbs or a 45 lbs barbell
10 Emom 2 Power Cleans 85% (increase weight for last week) + 15 single Jump Rope
Post a video on the blog doing one of the exercises or doing an exercise on your own.
For this workout you need to use go to a track or use a treadmill. Something that allows you to measure the distance you've ran.
4 x 4 min run w/ 3 min rest
(record the distant you ran in 4 min)