Strength - D/E Lower

Banded DL

8x1 @ 40-50% + band tension

Max DL

-200 = Purple band

200-300 = red band

+300 = Green band

*go heavier than last week if can keep perfect form

Conjugate

A1) Seated Box Deadlifts w/ Band from front 4x5

A2) Stiff Legged Sumo DL 4x8

B1) Ukrainian KB Squat 3x20

B2) KB Sit ups 3x20

C) Banded Leg Curls 1x100

GPP:

30 sec ON 30 sec OFF

Squat jumps (start in squat and land in squat)

slam balls (20 BIG balls)

Med ball sit ups (15/20)

3x

Endurance

12-9-6-3

Push Jerk  (85/115) + 30 sec toe taps on box (16/20)

Handstand Push ups + 30 sec toe taps on box

Step ups w/ KB or Sandbag (20/24) + 30 sec toe taps on box

*looks like: 12 PJ, 30 sec toe taps, 12 PUs, 30 sec toe taps, 12 Step ups, 30 sec toe taps etc.

**DO NOT stop during toe taps