Warm-up

Strength:

Back Squat

Take 8min to build to approximately 75% then,

Every 90sec x 5 sets

Back Squat x 1 rep @80-90%

Conditioning:

Against a 2min Clock for Max Reps Kettlebell Swings

20 Goblet Squats

15 Toes to Bar

Max Reps Kettlebell Swings 53/35

Rest 2min and repeat for a total of 4 sets

Goblet squats are held by the kettlebell handle and the bell is NOT resting on any part of your body.

Full American swings with no saggy bells at the top. Straight, locked out arms and the bottom of the bell points at the ceiling.