Strength
Back Squat
- 15 reps
- 12 reps
- 12 reps
- 15 reps
Rest 1:30 – 2:00 between sets. You choose the weight.
Conditioning
Every 2:00 for 6 sets:
- 5 Barbell Front Rack Reverse Lunges per leg (135/95)
- 5 Burpees over the Bar
Optional Independent Work
5 Sets:
- 2 Position Clean @ 80+% (mid-thigh, knee)
3 Sets:
- 8-12 Single Leg Calf Raises per leg
- 12 Tall Box Step Ups per leg for pistol practice