Strength
Fitness: 3 x 8-12 Back Squat @20X1 (build over sets)
Performance: 1 x 20 Back Squat (Add 5# from last session. If this is your first time doing 1 x 20, use 60%)
Conditioning
2 sets of:
500m Row
– 1 minute rest –
30 Box Jump Overs (24″/20″)
– 0:30 Rest –
250m Row
– 5:00 rest –