Garage

 1) prep: 2x

single/double foot pogo sequence

sb FR marches

side plank rotations/hip drops

d.db alternating rows

d.db alternating floor presses

2) sandbag split squat ISO hold

2 x 15s each leg @ 60#

2 x 15s each leg @ 100#

*finish the hold with a powerful and fast drive thru to standing

3) sb front squat eccentrics - as slow as possible on the way down (6-8s)

2 x 3 @ 60#

4 x 3 @ 100#

then...

20 reps @ 60# normal tempo

*wore lifters

4) pump: 4 sets

10 x alternating db incline presses (25#)

10 x alternating db curls (25#)