STRENGTH:
Back Squat
10 Min Warm Up
Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.
Intermediate/Advanced: Work up to a 2 rep max for the day.
Working Sets
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 2 @ 80% of two rep.
CONDITIONING
Every 2 Min for 10 Min
5 Power Cleans (185/135)
8 Burpees
11 Toes to Bar
*Modify weight or reps to complete in two minute window
CORE/MOBILITY
1 Min Upward Dog
1 Min Straddle