If you are newer to the gym and/or you haven’t been following this cycle, do not go for a heavy back squat. Get with your coach in regard to choosing a load and rep scheme that works for you.

Warm-up

Strength:

Every 2min x 16min Back Squat

3×70%, 2×75%, 1×80%, 1×85%, 1×90%, 1×95%, 1×101+%, 1×101+%

Conditioning:

If you are following the tempo correctly, stations 1,3 and 4 should take a full 60sec.

Every 90sec x 18min (3 sets) of:
Station 1 – Standing Arnold Press x 10 reps @2121
Station 2 – Hollow Body Bounces x 50 reps
Station 3 – Tempo Push-Ups x 15 reps @1111
Station 4 – Banded Lat Pulldowns x 15 reps @1111