Warm up
15,12,10
OHS — naked 0-bar
Situps
Hyperextensions
Bardips
pull ups

Work out as we will generously call it
3, rounds

Spectrum Squats (Vern Gambetta)

30 second isometric hold at parrallel >>Isometric
6 reps OHS — naked o-bar >>Resistence
6reps air squats– fast >> Dynamic
8 reps jumping air squats >>Ballistic

8 reps Glut-ham raise

10 minutes on the treadmill

Core
1×20
4 way neck machine
cable crunches
cable push pull
hyperextensions
hip march