Strength
Back Squat
Performance:
- 8 Rep Max
The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 7 reps have no tempo restriction.
- 2 x 8 @ your 8 rep max weight just established
These sets have no tempo restriction.
Fitness:
- 3 x 6-8
The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 5-7 reps have a 30X1 tempo.
Conditioning
3 Sets, for max reps:
- 1:00 of Rowing or Assault Bike
- 1:00 of Wall Balls (20/14)
- 1:00 of Burpees
- 1:00 Rest