Wednesday April 17th, 2019

Box Jump:

Establish a 3 rep max
(from seated position)

Then:

3 x 3 reps, 85% of max height.
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Deadlift:

1 x 5, 75%

6 x 3, 80%
Rest 45sec between.
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Accessories:

4 sets:
6 tempo glute bridges, as heavy as possible with a 3sec pause at lock out.
5 / 5 front rack bulgarian split squats, as heavy as possible.
Rest as needed.
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Intervals:

5 sets:
5 / 5 Reverse Lunges, 2 x 15
20sec max effort assault bike
Rest 2:00

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