Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, 3RM paused three seconds during first rep only, then two drop sets at 90%
Conditioning
Fitness
4 Rounds:
- 200m Run
- 10 Burpees
- 10 Wall Ball (20/14)
Rest 1 Minute.
Performance:
4 Rounds:
- 200m Run
- 15 Burpees
- 15 Wall Ball (20/14)
Rest 1 minute
Fitness & Performance: 1 Burpee Penalty for every second UNDER 1st round time for rounds 2-4. 3 Burpee penalty for every second OVER first round time for rounds 2-4. Cumulative burpee penalties to be done after last round.