BACK SQUAT

3 x 3 @75% of 1RM from two weeks ago, every 60-90s.
– slight pause at the bottom of each rep
– these are speed reps
– perform 4 warm-up sets 

POWER CLEAN 

3 x 3 @70-75% of Tuesday, every 60-90s.
– perform 3-4 warm-up sets

SLEDPUSH

6 x 60 yards. Rest as needed.
– heavy & brutal!

GHD SORENSON HOLD

3 x 20s on/40s off.

COOLDOWN (AFTER CLASS)

– Foam Roll Hamstrings x 60s each (6-12 inch passes)
– Active Straight Leg Raises x 20 reps each side
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)