Strength
Tempo Back Squat (5 x 3)
3 seconds down, 2 seconds hold, explode up, 1 second/breath reset (lifting partners count the tempo for you!)
Start at 50% of 1RM and build as desired, but only to where you can keep tension at bottom of squat (no collapsing). Rest 2-3′ between sets.
Conditioning
“Knotted Up”
AMRAP 15′:
200m Run
2 Rope Climbs