- Box squats 10x2x55% +25% band tension or chains
- Deadlifts 10x1x65% + 30% chains
- Atlas stones 2x60 secs
If you don't have atlas stones, do you have a sand bag or heavy med ball throw? move on if you can't substitute
- Reverse hyper 4x20 moderate
- 2x100 hamstring of choice: banded curls, lying banded curls, banded goodmornings
- Heavy DB side bends 3x20 each side
- Box Jumps 3x10 - very little rest between sets. Partner up, one person go, then the 2nd person.