Warm-up

Strength:

Back Squat Every 2:30 x 12:30min (5 sets)
Set 1 – 5 x 75-80% of 1-RM
Set 2 – 3 x 85-90%
Set 3 – 1 x 90-95%
Sets 4-5 – 4 x 83-87%

Conditioning:

Time for a long one. Think of this as 30min of work and continuous movement. Squats should be unbroken. Force yourself to hit full standards and range of motion on the push-ups. Your chest will have to hit the floor, but make sure you are not worming up and you hit FULL extension (lockout) at the top of each rep.

As Many Calories as Possible in 30min of: Row, Assault Bike or Ski

*Every 5min, including at 0:00, perform

15 Dumbbell Front Squats Rx 35/25 Rx+50/35

15 Hand Release Push-ups