Strength
Back Squat
- Set 1 – 5 reps @ 70% 3RM
- Set 2 – 4 reps @ 80%
- Set 3 – 3 reps @ 90%
- Set 4 – 2 reps @ 95%
- Set 5 – 1 rep @ 100%
- Set 6 – 10 reps @ 75%
Rest :90 between each set.
Conditioning
3 rounds for time:
- 400m Run
- 15 Pull-ups
- 30 Push-ups
- 45 Air Squats