Warm up
2 sets
200m cardio
10 PVC pass throughs
5 good exhales in the PVC box stretch
30 seconds each side perfect stretch
30 seconds box jump, step down



Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps


WOD
"Spinning"
10:00 EMOM
min 1- 15/12 cal bike
min 2- 3 wall walks


Finisher- arms, hips & core isolation
2-3 sets for Quality
10 seated DB hammer curl
20 lateral banded walks each direction
30 seconds dual DB hollow hold
rest as needed between sets