Warm up
3x20 Squat 2x10 Jump Squat 2x 20/40 Frog Hop (20-sec Hop, 40-sec rest)
Then
BB Complex, 6x each of: Straight-leg DL + Hang Clean/Front Squat/Push Press (combo lift) + Split Jump (6 each leg) Two sets @ 75#, one set @ 95#, one set @ 115#
or
30m Farmer Carry + 10x Weighted Lunge + 30m Farmer Carry + 9x Weighted Lunge + 30m Farmer Carry + 8x Lunge, etc Use KBs or DBs, hold in Rack Position for Lunge, do not set KBs down, ever !!!!!
Cool Down: Burpee Pull-up pyramid 1-6-1
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