Prep
3 Sets
Lizard Stretch x 30 sec per side
Cat Cow x 10 reps
Side Plank twist x 10 per side
Plank to Squat x 10 reps

At Home
A.
6 Sets
Tempo Split Squat x 8 reps per leg
@51×1…(5 sec down, 3 sec at the bottom, explosive up, and 1 sec pause at the top before the next rep)
Rest 30 sec
Tempo Air squat x 15 reps
@53×1…(5 sec down, 3 sec at the bottom, explosive up, and 1 sec pause at the top before the next rep)
Rest 60 sec

B.
7 min Amrap
Burpee broad jumps x 3 reps
Push Up x 6 reps
Squat Jumps x 9 reps

At the Gym
A.
3 Sets
Back Squat x 4,4,3 reps
On the 2:30 min Marks
Right into
3 Sets
Front Squat x 5 reps
On the 2:30 min Marks
*Start with light weight and build each set to moderate weight on the last set. Don’t go heavy, we are trying to get our strength back the right way without injury so don’t try to jump back to the weights you were moving before. After the back squats the weight should drop back down to start the first set of front squats.

B.
7 min Amrap
Bar Muscle Up x 3 reps
Shoulder to Overhead x 6 reps 115/75
Box Jump x 9 reps 24/20