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