5min bike erg
Box squat with 3 sec neg
5x135
5x185
5x225
5x275
Max rep 195 = 40
3 monster sets, increasing weight each set
8 double contraction reps (1/2 up + full =1)
Into
5 reps w 3 sec down and 3 at bottom
Into
10 piston reps
Into
10 triple pulse lunges per leg
35, 50, 70 for the 3 sets. Lunges bodyweight.
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