Barbell Warm-up

Strength:

Tempo Front Squats @2211 4×5 @60-65%

Rest 2min between sets

Conditioning:

These are FAST sprints. You should have about 20-30sec to get your double-unders in. If you are taking longer than 90-100sec on the run + clusters, then reduce to 100m.

Against a 2min Clock

200m Sprint

5 Clusters

Max Reps Double-unders

Rest 60sec and repeat for a total of 5 sets

Rx 115/75

Rx+ 135/95