Strength
A1. 4 x 5 Speed Back Squats 21×1 tempo @ 55+% Back Squat Max
A2. 4 x 8-10 Strict Dips (weighted if possible)
Conditioning
Reps of 15-12-9-6-3:
- Overhead Squat (135#/93#)
- Burpee Box Jumps (24″/20″)
Cash-Out
Tabata Hollow/Arch Hold
Strength
A1. 4 x 5 Speed Back Squats 21×1 tempo @ 55+% Back Squat Max
A2. 4 x 8-10 Strict Dips (weighted if possible)
Conditioning
Reps of 15-12-9-6-3:
Cash-Out
Tabata Hollow/Arch Hold