200 M Run/Row
20 Glute Bridges (Slow Count)
2:00 Cumulative Plank
20 Overhead Squat Drill (With PVC or Resistance Band)
Resistance Band Chest/Shoulder Mobility (Yes, a second time)
Then Complete the Following*: 5 X 5 X 5 sets of AHAP Back Squats
5 X 5 X 5 sets of AHAP Front Squats
*Complete all 3 sets of one exercise before beginning the next *Rest 3-5 minutes between sets *Begin with some practice sets, of lighter weight, to find what is YOUR AHAP (As Heavy As Safely Possible) *Less than 1 Month Complete 3 Sets of 5-8 reps lighter weight with the focus on form!