Warm up
3 Round
30 sec Jumping Jack
30 sec Samson Stretch( Each Side)
30 sec Calf Raise
30 sec Kneeling push up
Mobilitiy
Standing Quad Stretch R/L
Frog Rotation R/L
The Squat opener
Blackburn alternated
Crossed Prayer R/L
All movement 1min
STRENGTH
On the 1:30x6
5 Paused Back Squat(%85)
On the 1:30x6
5 Strict Press (%85)
Conditioning
On the 3:00x6
9 Unbroken Deadlift(60/40)
12 Box Jump
15 Burpee over bar
Accessory workout
3 Round
10 Close Grip Push up
20 Sit up
30 Leg Raise
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