1a) Strict pull ups- 3x8 tempo is 4,0,x,0.

1b) Single Leg bridge- 3x8

Met Con

3 Rounds

750 m Row

20 Ab Mat Sit Ups

10 Ring Rows

20 Russian Twists

Accessory: Barbell Curls- 3x10 moderate load. Tempo is 4,0,x,0

Aether Barbell Raw Strength and Gains

Use a slow eccentric tempo today... 4 down.

A1) RDL- 4x8

B1) Barbell Bridge- 5x8

B2) Split Squat with back foot on bench- 4x10 each leg

C1) Seated Single Leg Hamstring Curl using band- 5x12 (video below)

C2) Standing Single Leg Calf Raise- 5x12

D1) TrX Ham Curls- 2x10