1. Back Squat
Work to a Heavy Single

2. Lunges at body weight- 1x50

4.Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row

30 Toes to Bar

Aether Gains

Weeks 7-9 Tempo is two seconds down and explode up. Hold for 2 seconds at top and repeat.

Day 1 Squat

A1) Back Squat- 5x10

B1) DB Lunges- 5x24 total

C1) Single Leg Deadlift- 5x12

C2) Weighted sit up on GHD- 5x12

D1) Knees to Elbows-5x12

E1) Banded Clams- 4x15