Strength
Front Squat (5-5-5 deload)
2-second pause at bottom of each rep. 5 reps each @ 40%, 50%, 60% (record heaviest)
Alternative: 3×5 @ ~60% of last week’s 5×3
SUPERSET: Calf Stretch 30 sec/side (box jump prep)
Conditioning
For Time (15′ soft cap):
400m Run
5 Rounds of:
10 HSPU*
10 Box Jumps (24/20)
400m Run
*Scale to Box HSPU or regular push-ups
Cool-Down
Pec Stretch against rig – 1 min/side
Pec Smash with Lax Ball / Softball (against rig or floor) – 1-2 mins/side