Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 sets:
• 3 Back Squats
Weight: 75% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
5 sets of 12, 10, 8, 8, 6 reps:
• Shoulder Presses
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.
Conditioning
20 min AMRAP:
• 5 Burpees
• 10 Kettlebell Swings 53/35#
• 20 Air Squats
Goal: 10 rounds.