Strength
Back Squat
Performance:
- 4 x 3 @ 85-90%
Fitness:
- 4 x 2-4 @ 20X1
Conditioning
4 Sets:
Complete as many rounds as possible in 4:00 of:
- 8 Wall Balls (30/20)
- 20m Farmer’s Carry (heavy)
- 8 Calorie Row
You will jog for 4:00 in between sets.
Optional Independent Work
5 Sets:
- Hang Power Clean x 3 @ 75-80%
3 Sets:
- 8-12 Single Leg Calf Raises
- 6 Tall Box Step Ups per leg
- 6-10 Glute Ham Raises