Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, work to a 5RM with a 3 second pause at bottom during first rep only. Then two drop sets at 90% with no pauses.
Conditioning
3 rounds of:
- 30 Kettlebell Swings (53/35)
- 15 Burpee Box-Jump-Overs (24/20)
Rest 1:00 between each round
Mobility
Pigeon Pose, keep chest up and hinge forward at hips. Experiment with PNF by pushing knee into ground. Accumulate 2 minutes per side.