Warm-up

Strength:

Tempo Back Squat @32X1

3×60, 2×65, 2×70, 1×75, 1×75-80%

Followed by one set of Back Squat x 3 reps @80% with No Tempo

Conditioning:

40 Walking Lunges

400m Run

30 Back Rack Reverse Lunges* 95/65

300m Run

20 Front Rack Reverse Lunges

200m Run

*Barbell from the ground. Do not drop it off your back. Press it forward and drop from the waist. If you drop from the back there’s a 10 burpee penalty.