Strength
Fitness: 4 x 4-6 Back Squat @30X1
Performance: Back Squat
6 x 70-75%
4 x 75-80%
2 x 80-85%
6 x 75-80%
4 x 80-85%
2 x 85-90%
Rest 2-3 minutes between sets
Conditioning
2 rounds for time:
- 3 Rope Climbs
- 15 Burpees
- 30 Pistols (alternating legs)
10 minute cap.
Scale to 9 rope lowers or 9 strict pull ups for rope climbs and goblet squats for pistols.