Warm-up

Strength:

Back Squat

Every 2:30 x 5 sets
Set 1 – 4 reps @ 70-75%
Set 2 – 3 reps @ 75-80%
Set 3 – 2 reps @ 80-85%
Set 4 – 1 rep @ 85-90%
Set 5 – Max Reps @ 80%

Conditioning:

No Rx today. Focus on what you need in terms of difficulty level, weights, and reps. Find a partner that’s using the same equipment and start on a different station so you can share.

Every 90sec x 18min (3 sets) of:

1- Alternating Front-Racked Kettlebell or Dumbbell Lunges or Alternating Pistols x 12-16 reps

2- 5 Tempo Push-ups @1111 + 15 Banded Overhead or Press Down Triceps Extensions x 20 reps @1010

3- 30sec Bat Wing Hold + Supinated-Grip Bent Over Barbell Row x 8-10 reps @2111

4- Side Plank Hold x 30sec each side