19MAY

Warm Up: 20min Easy Movement
10x Ring Row + 10x SA DB Bench #40 + 10x Jumping Air Squats + :30 Plank + 50ft Lunge

Strength:
Deficit DL 2" 4x4
Snatch 4x6
Heavy Pull Up 4x8

Conditioning:
2-Mile Easy 9:00
200 Air Squats
1-Mile Easy 9:00
100 Air Squats

Saturday's purpose is to actively recover before your rest day, Sunday, and then prepare to get back into training after the weekend is complete.  If you have an opportunity to use a sauna or a hot tub, utilize them for 15-30min and hydrate.  RLTW!!