200 m Run with 1 minute rest
Stretch: Leg swings, 3 position lunge, shoulder stretch on boxes, iron cross, scorpion, Down Dog,
If you hit less than 8 reps last week, lower weight.
If you hit between 8 and 15, repeat weight and beat score.
If you beat 15 reps, up weight.
Back Squat “Kill Set”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Max effort reps at chosen weightConditioning:
EMOM for 15 Minutes
20 Kettlebell Swings 53/35lbs
30 Air Squats
*Alternate through movements
Less weight on KB Swings