-Warm Up-


Row or bike 3 min



2 rounds

10 Samson walking lunges


10 kossack squats holding a light weight


5 lateral step ups each side


5 Dumbell or plate squat press out


Bottom of a squat hold- Load a bar to 30% 1RM back squat/front squat.  Accumulate 1 minute at the bottom of the squat.


5 eccentric ankle dorsiflexion hold for a 3 count at the bottom of each rep





Back Squat




3-4 minutes rest between sets


*no belts *no sleeves *no lifting shoes