Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat , work to a 5RM with a one second pause at bottom during first rep only. Then two drop sets at 90% with no pauses.
Conditioning
4 Rounds:
- 200m Sprint
- 10 Toes to Bar
- 10 Box Jumps (30/24)
Rest 1 Minute