Relay

Strength

Back Squat

Fitness: 3×5 Linear Progression

Performance: Work to a 3RM with a three second pause at bottom during first rep only. Then two drop sets at 90% with no pauses.

Conditioning

3 Rounds:

  • 50 Double Unders
  • 20 Wall Balls (20/14)
  • 15 Toes to Bar