Warm-up
• 200 Single Unders
3 rounds:
• 10 m Walking Lunges
• 10 Jumping Air Squats
3 rounds:
• 20 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 20 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Left
Strength
Front Squat (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Conditioning
25-20-15-10 reps for time:
• Front Squats 95/65#
• Row (calories)