Strength
Back Squat
- 5 reps @ 65% 3RM
- 3 reps @ 75%
- 3 reps @ 85%
- 2 reps @ 95%
- 3 x 1 to establish 1RM
Conditioning
Murph Training
2 rounds of 10 minutes to complete the following:
- 800m Run
Then AMRAP of:
- 5 Pull-up
- 10 Push-ups
- 15 Air Squats
Once the first ten minutes is up, repeat with no rest, starting with the 800m run.