Strength
Fitness:
1 x 10-12 Back Squat @30X1
2 x 10-12 Back Squat @20X1
Build across sets
Performance: 1 x 20 Back Squat (+5# from last time or 60% if this is first time doing 1×20)
Conditioning
3 sets:
0:30 Row for Calories
0:30 Rest
0:30 Dumbbell Box Step Over (24″/20″)
0:30 Rest
0:30 Burpees
3:30 Rest between sets
Record total score for each set.
Mobility
Couch stretch: 2 minutes per side