STRENGTH
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 4 @80% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
- Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
- Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
2) Squat Clean Thruster Warm-up x 5:00

CONDITIONING
"Firestorm"
Details there

EXTRA CREDIT
Banded Pull-throughs: 4 x 15. Rest 60s.
- Use a heavier band this week

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.