Strength:
8×3 back squat
– @75% 1RM
– Rest 30” between sets
Conditioning:
5 rounds
25’ time cap
20 SA DB cluster 50/35
15 Toes to bar
Accessories:
8×1 lateral box jump
3×15 goblet KB biker squat
4×12(6 each) dual KB front rack reverse lunges
4×20 Reverse hyper (moderate weight)
5×15 GHD sit up + Russian twist at top
Cardio:
20’ E2MOM
12 cal bike erg
14 toes to ring
16 alt jumping lunges
