Front Squat or Safety Bar Squat 3 sets x 3 reps @75, 78(2), 78(1)
Single Leg RDLs 4 sets x 12 reps (2x20lbs DBs)
Close Stance High Bar Squat 3 sets x 15 reps @40,50,50
*After 15 reps go immediately into a 20m Prowler Push(20,20,30kg)(challenging but Unbroken) Rest 3-5 minutes between ea set
Single Leg Skater Squat 3 sets x 10 reps

Box Back Squat + chains or bands 3 sets x 6 reps @ 70% @70KG + 1 set of chains each side
Glute-Ham Raise 5 sets x 6 reps @BW
Single Arm KB Front Rack Lateral Step Up 5 sets x 10 reps @16KG KB
Dual KB Front Rack Bulgarian Split Squats 3 sets x 20 reps @BW

Deadlifts from the blocks at midshin
3 sets x 8 reps @ 75% @94KG

Barbell Row
4 sets x 8 reps @40, 45, 48, 48KG

Single Leg Barbell Deadlift
4 sets x 10 reps @40KG 8r, 30kg 10r, 30kg 10r, 20kg 10r

Lat Pulldown
4 sets x 12 reps @Orange Band 12 R

Single Arm Landmine Row 3 sets x 12 reps @10KG
Done as a superset with DB Curls
Alternating DB Curls 3 sets x 12 reps @20lbs
Done as a superset with Landmine Row

Barbell Curl 1 set x 60 reps @10KG
accumulate 60 reps on an empty barbell

Hybrid Squat Protocol

Day 1
Back Squat
3 sets x 8 reps @ 70% @71KG
On the third set, peform as many reps as
possible at 70%

Barbell Split Squat
5 sets x 6 reps/leg @40KG

Farmers Carry
4 sets x reps @20KG 1st set, 24kg other sets
4 sets for DISTANCE, moderate weight.

Glute-Ham Raise
4 sets x 10 reps *blue and small grey band

Banded March
2 sets x 2 reps
2:00 March @Orange Band *90 Seconds

Hollow Rocks 50 reps