Day 3

Warm up

Dynamic Stretching

Burgener Barbell Warm up

Perform 3 sets of 5 repetitions of Tempo Back Squats with an empty bar. Use a tempo of @33x1, which means a 3 second decline, followed by a 3 second pause in the hole, explode to the top of the movement with fully opened hips, then a one second pause at the top.

Strength

5 working sets of 5 Back Squats. Record your 5 heaviest sets. You will use that as a basis for next week's day one.

3 Working Sets of 3 Push Jerks. Record your 3 heaviest sets. You will use that as a basis for next week's day one.

Conditioning

Cindy

In 20 minutes, complete as many rounds as you can of