DE Barbell Squat
Barbell weight only. 45% of your 1RM.
Warm up, then do 5 cluster sets of 2 reps, resting 15 seconds between reps.
60 seconds after completing your 2nd cluster rep, do 5 box jumps to a 18" box
using an ascending loading pattern, example- bodyweight/5, 10lbs/5, 20lbs/5...
Rest 90 seconds before starting next squat set.
Zercher DL's
Barbell above knee height in rack. 4 sets of 5, ascending loading pattern.
Finish with-
Single leg back extensions x 10,8,6
Dynamic split lunge with MB x 20,40,60
Time effort.
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