4x10 (5R/L) -From rack box step ups @ light to moderate weight
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
400m Sprint then:
Hand Release Push-ups
Front Squats @50-60% / 8-10 UB Reps (155/105)
4 Double Overhand Deadlifts @ 70%ww
12 GHD Pause Hip Extensions
Rest 2 min b/t sets