STRENGTH
8×3 front squat
30” rest between sets
@75% 1RM
CONDITIONING
For time-
1 mile run
100 alt forward lunges
50 little bigs 25/15
800m run
50 alt forward lunges
25 little bigs
ACCESSORIES:
8×1 Broad jump
3×12 Snatch deadlift to above knee
5×2 TNG squat snatch
4×45”Goblet squat static hold at bottom 106/70
5’ banded march step ups holding MB 30/20
CARDIO:
10 rounds
2’ bike erg
20 air squats
15 hanging knee raises
