POWER(Courtesy of Gym Jones)

Warm up
Foam Roll
Stretch
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10 minute Row @ Easy Pace
Then:
Work up to Heavy Squat Cling
Then:
6x1 Squat Cling @ 90% 1RM
Rest 3 minutes between sets
Then:
6x (30sec Work/30sec "Rest") Squat Cling
"Rest" is in Rack position
Then:
6x 20sec Sprint/40sec Active Rest
Then:
Cool Down