WORKOUT OF THE DAY:

MOVEMENT PREP:

A. foam roll t-spine and lats, 3:00 partner band-distracted wall quad, 1:00/side B. 3:00 AD C. with band around ankles: lateral shuffle, d&b skater walk, d&b D. KB BU OH walk, d&b goblet squat, 10 KB BU press, 5/5 goblet jump squat w/ 1s pause in bottom, 5 reps w/ a reset after each jump E. 3 attempts at a peak vertical leap

STRENGTH:

Back Squat 6-6-5-4-4-3-2-2, building in weight each set

then take some time to go over HSPU scaling options and progressions

CONDITIONING:

10 Rounds: 1 HSPU 2 back squats @ 85% of last set 3 strict pull-ups (scale up to L-sit for those capable of weighted strict pull-ups)