Strength:
Fitness: Back Squat, 3×5 Linear Progression
Performance: Work to a 5RM with a two second pause at bottom during first rep only. Then two drop sets at 90% with no pauses.
Conditioning:
7 minutes, as many rounds as possible:
- 4 Box Jumps (30/24, jump unless you feel unsafe doing so)
- 8 Kettlebell Swings (70/53)
- 32 Double Unders
Mobility