1) Front Squat: 8-6-6-4-4 Every 2:30
Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.
2) D-Ball Bear Hug Split Squat: 8/side Every 2:30
Load as deemed fit. Perform all reps on 1 leg before switching to the other.
3) 3 rounds AQAP:
50 Air Squats
25 Hang Power Cleans 95/65
4) Hip Thrust: 3 sets of 20
Rest 2-3 minutes between sets. Heavy as possible.
5) Concept 2 Bike: 30k
Moderate, consistent pace.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE