Activations/Prep

A1 seated leg curls – 3 sets, 5 reps, 2 minutes rest between sets

B1 back squats to a box – 3 sets, 5 reps, 2 minutes rest between sets

C1 reverse band hack squats – 3 sets, 5 reps, 2 minutes rest between sets

D1 prowler pushes – 3 sets, approximately 60 seconds each push, 1 minute rest between sets

E1 sled calf raises – 10 reps
E2 standing BW calf raises – 10 reps
3 sets, 60 seconds rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.