Warm-up:
Gymnastic: (Pick One) Work up to x2-6 @9 RPE (Rep Drop) 4-6% Fatigue
Air Squat
Box Jump
Lunge
Pistol
Assistance: (Pick One) Work up to @8 RPE (Repeat) 4-6% Fatigue
Glute-Hamstring Raise
Hamstring Curl
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Warm-up:
Gymnastic: (Pick One) Work up to x2-6 @9 RPE (Rep Drop) 4-6% Fatigue
Air Squat
Box Jump
Lunge
Pistol
Assistance: (Pick One) Work up to @8 RPE (Repeat) 4-6% Fatigue
Glute-Hamstring Raise
Hamstring Curl
Max Effort:
High-Bar Squat
230×1
250×1
270×1 (+5 from last time)
230x4x5
Hamstring Curl
80x11x2 (+1 from last time)