500m row in 1:33
30min SMR/stretching
30min mobility/activation
3 rounds per tri-set:
Eccentric front squat: 3 at 154lb at 6:0:1
3 bilateral squat jump and stick
Resistance band half 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
12 ab wheel roll-outs
Eccentric landmine deadlift: 5 at 115lb at 5:0:1
Eccentric chinup: 6 at 5:0:1
Half kneeling cable chop: 10 per side at 100lb
Half kneeling cable lift: 10 per side at 50lb
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