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