Goalty, MP Lift

2 hours goalty

500m row in 1:44
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 143lb at 6:0:1

Unilateral squat jump and stick: 3 per leg

Resistance band tall kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 135lb at 6:0:1

Eccentric heel drop: 10 per leg straight leg

15 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 100lb at 5:0:1

Eccentric chinup: 5

Half kneeling cable chop: 10 per side at 100lb

Half kneeling cable lift: 10 per side at 50lb