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 – 10 x 65-75%

Conditioning:

Rx 35/25 Rx+ 50/35 .

40 Dumbbell Power Cleans

40 Anchored Sit-ups

30 Dumbbell Front Squats

30 Anchored Sit-ups

20 Dumbbell Push Press

20 Anchored Sit-ups

10 Man Makers

10 Anchored Sit-ups