Strength
Back Squat
- Build to a heavy 5
First rep is performed with a :05 descent and :05 pause. Following 4 reps have no tempo restriction.
Conditioning
For time:
- 400m Run
- 30 Step Ups with a dumbbell (35/50, 20″/24″)
- 400m Run
- 30 Goblet Squats (35/50)
- 400m Run
- 30 Burpees over the Dumbbell