Warm-up

Strength:

Build to a heavy Back Squat

Every 2:30 x 20min

Suggested loading below. But go with whatever works for you in terms of # of reps.

Set 1 – 5 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 1 rep @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101-102%
Set 8 (optional) – Exceed Set 7 weight

Strength Finisher:

Every Minute on the Minute x 10min

1- Lunges x 10 reps any way you want

2- Standing Arnold Press x 10 reps