Warm-up

Strength:

Back Squat Every 2:30 x 10min (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 – 10 x 65-75%

Conditioning:

The deadlifts should be challenging in terms or weight, but still be done in 3 sets or less. Stay consistent and steady on the first set of burpees. You’ll have a small amount of built in rest as you change the weights for the overhead squats. These should be done in 4 sets or less. Then, it’s full send on the last sets of burpees. Go all out and leave nothing in the tank.

30 Deadlifts

30 Lateral Burpees Over the Barbell

30 Overhead Squats

30 Lateral Burpees Over the Barbell

Rx 185/135 and 95/65

Rx+ 225/155 and 115/75