Strength
5X5 Tempo Back Squat @ 70% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
4 rounds for total working time of:
100m Shuttle Sprint (20m sections)
20 KBS 32/24kg
20 BB Reverse Lunges (alternating – front rack) 95/65#
Rest – 2:1
