Strength
Fitness: 3×5 Front or Back Squat (whichever you didn’t do last) Linear Progression.
If time allows you may do a 4th set.
Performance:
Utilizing 70% of max Front Squat:
4 x 7-13
Notes: Do 7 front squats, rerack bar, take a breath, then immediately take it back out and do 13 back squats. Four sets.
Conditioning
10 minutes, as many rounds as possible:
- 48 Double Unders
- 12 Toes to Bar
- 12 Burpees