Strength
Back Squat
- 5 reps @ 70%
- 3 reps @ 80%
- 1 rep @ 90%
- 3 x 1 @ 90+%
Use the last three sets to work up to a heavy single for the day. No misses.
-Rest 5 minutes-
Max reps @ 85% of heaviest single.
Conditioning
Reps of 21-15-9 for time:
- Kb Swings (70#/53#)
- Burpees
- Box Jumps (24″/20″)