A1 leg activation

B1 deadlifts – 2 sets, top set 5 reps, drop down set, 10-12 reps
(3 minutes rest between working sets)

C1 front squats – 2 sets, top set 5 reps, drop down set, 20 reps ****yea that’s right, I hate you
(3 minutes rest between working sets)

D1 ring pull ups – AMRAP
D2 walking lunges – 2 rounds, 5 minutes straight
(first 20 steps with load, remainder of the 5 minutes with body weight)
2-3 minutes between rounds

E1 BFR calves – 30, 15, 15, 15 protocol

F1 huddle in the corner, holding yourself in the fetal position rocking back and forth.
1 rep, as many sets as needed.

****all sets listed are working sets. Take as many warm-up sets as needed