Strength

 High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

ACCESSORY
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO



Conditioning
3 rounds for time of:
Row 500m
75 Double-Unders

MOBILITY