A,
3 rounds for quality of:
Sprinter Stretch, L 1:30 min/R 1:30 min
3x 6 Eccentric Barbell Good Mornings, pick load
3x 8 Tempo Back Squats, pick load
Bar Hang, 1 min
Roll/Smash Upper Back, L 1:30 min/R 1:30 min
Roll/Smash Lat, L 1:30 min/R 1:30 min
3x 5 Eccentric Ring Rows
3x 8 Tempo Dumbbell Bench Press, pick load

Sprinter Stretch- 1-1:30 min
Eccentric Barbell Good Mornings- 6 secs lowering; RPE 5/10
Tempo Back Squats- 3 secs down and up; RPE 6/10
Eccentric Ring Rows- 6 sec lowering; RPE 5/10
Tempo Dumbbell Bench Press- 3 secs down and up; RPE 6/10

B,
For quality:
300 Box Step-ups, 40cm

Athlete Instructions
Athlete Instructions
"Chad" Prep

Box Step-ups / Ruck, 20 mins