Warm-up

Strength:

Back Squat- Take 20min to find new 1RM Rest 2-3 minutes

Suggested loading
Set 1 – 5 x 65-70%
Set 2 – 3 x 75-80%
Set 3 – 1 x 85-90%
Set 4 – 1 x 90-95%
Sets 5-8 – Find new 1RM

Conditioning:

Every Minute on the Minute x 16min

1- Wall Walks x 1-3 reps + Air Squats x 15-20 reps

2- Pull-ups, Chest to Bar Pull-ups, Bar Muscle-ups or Ring Muscle-ups x 30-45sec

3- Row, Bike or Ski x 60sec

4- Active rest in a plank or hollow hold x 30sec