Warm-up

Strength:

Back Squat

Every 2:30 x 10min (5 sets)
Set 1 – 5 x 75-80%
Set 2 – 3 x 85-90%
Set 3 – 1 x 90-95%
Sets 4-5 – 8 x 70-80%

Conditioning:

As Many Calories as Possible in 14min of:

Rowing or Biking

Every 2min including 0:00,

5 Toes to Bar

5 Dumbbell Push Press

5 Dumbbell Front Squat

Rx 35/25

Rx+ 7 reps of movements and 50/35