Sunday September 1

Warm-Up
3 Rounds of
40 Jumping Jacks
20 Band Good Mornings
10 Squat-to-Bootstrappers

Pre-Strength Mobility
– 2min/side Single Leg Flexion with External Rotation Bias (BaSL p.306)
– 2min/side Olympic Wall Squat with External Rotation (BaSL p.312)

Strength – Back Squat
1×10 w/ bar
1×10@ 30%
1×5 @ 50%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
3×5 @ 85%

Accessory Strength – Sumo DL Speed Pulls
6×3 SDL Speed Pulls @ 60-70% SQUAT 1RM

Post Strength Mobility
– 90sec/side Spinal Twist with Band Distraction (BaSL p.291)
– 3min Wall Split