Conjugate and Endurance: DE Lower

A. Speed DL 10x1@40%

3rds

B1. Bound Stairs x1 – walk down

B2. Split jumps w bar x5 each leg (take old bar)

B3. Bulgarian BW squats x5 each leg

Then

( lunge every step back to gym)

3 rds

C1. Seated Goodmornings x5 ( Light and deep)

C2. V ups x10

D. WIDE Squats w bar x 50

Endurance

1:00 of bike, row, SDLHP (25/35)

4 rounds of "Cindy" (5 pullups/10 pushups/15 squats)

1:00 of bike, row, SDLHP

4 rounds of "Cindy"

1:00 of bike, row, SDLHP

4 rounds of "Cindy"

1:00 of bike, row, SDLHP

*bike, row, or SDLHP should be as hard a pace as you can for that minute