Strength
Back Squat
Performance:
- 4 x 8 @ 75-80%
Fitness:
- 4 x 7-9 @ 20X1
Rest 1:30 – 2:00
Conditioning
In 12:00, climb the ladder, adding 3 reps every round:
- Dumbbell Thrusters (35/25)
- Box Jump (24/20)
- Calorie Bike or Row
Optional Independent Work
5 Sets:
- 3 Hang Power Cleans @ 75-80%
3 Sets:
- 8-12 Single Leg Calf Raises
- 12 Tall Box Step Ups per leg
- 6-10 Glute-Ham Raises