1) prep:
spiderman lunge
kb knee up toe up (10#)
active foot split squat ISOs
deadbugs
2) strength:
bb split squat 5x4 ea. leg (135#)
power step up 5x4 ea side (10# plates each hand)
90s rest between
3) accessory: 3 sets
15 x d.kb front squats, heels elevated (45# kbs)
12 x kickstand single kb RDL (45#) ea.
4) SL quad ext ISO 2x30s ea @ 60#
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