- Squats 12x2x50% + 25% bands or chain
If you don't have access to bands or chains for accommodating resistance, use 75% straight bar weight. These should NOT be slow, your working on speed so if the weight is too heavy causing you to move slower, LOWER it so that your speed if fast. Don't let ego get in the way.
- Deadlifts 8x2x75%
*if you feel strong today, work up to a heavy 1-2 rep(s) on your last sets of squats/and or deads. Take this by feel, don't be an asshole and go for heavy if your body isn't feeling extra today.
- DB stiff leg deadlifts 3x10-12 moderate/heavy
- DB step ups 3x6 each side moderate but don't go so heavy that you look like your twerking your hips to get onto the box. Option to go lower box with heavy weight or high box with moderate weight.
- DB sissy squats 3x10-12
feet close stance and heel elevated on a plate
optional if time or can be done as a second workout later in the day
10 min AMRAP of:
- 10 wall balls
- 8 box jump over
Wall ball- if you don't have a med ball to use, sub this with light/moderate db thrusters
box jump overs- for anyone with sketchy knees sub this with step ups, regular box jumps or ball slams