Strength
Back Squat (10-10-10-20)
12 Mins. to complete:
-10 reps @ 30%
-10 reps @ 40%
-10 reps @ 50%
-20 reps @ 60% (or a moderate weight, if you don’t have an estimated 1RM)
If you fail on the set of 20 or your form deteriorates significantly, drop the weight down 10 lbs. and re-do
Conditioning
“On and Off”
5 Rounds of 4 minutes as follows:
30 seconds Max Push-Ups
30 seconds Rest
30 seconds Max Sit-Ups
30 seconds Rest
30 seconds Max Air Squats
90 seconds REST
Record total reps for each of the 5 rounds.
Cool-Down
5 Mins. Group Stretching, Coaches’ Choice