Warm-up

Strength:

Every 2min x 10min

Tempo Back Squat @ 32X1 2-2-2-1-1

Then rest 2min and complete one set of:

1 Tempo Back Squat @ 32X1 + 2 Back Squats (no tempo)

Increase across the sets as long as you are holding the exact tempo.

Conditioning:

750m Run

50 Alternating Front Rack Reverse Lunges 95/65

750m Run