Warm-up:

Strength:

No more tempo work. Regular squats with drop sets to finish.

Every 2min x 10min (5 sets):

Back Squat

6×65, 4×70, 3×75, 2×80, 4-6×75%

Conditioning:

No Rx today. Pick weights and progressions that work for you.

Every Minute on the Minute x 15min

1- Rope Climbs x 1-3 reps

2- Dumbbell Thrusters x 10-12 reps

3- Single Leg Alternating V-Ups x 30sec