Strength
Back Squat 5x10
Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning
Cole Trickle
For Time: 2 rounds 200m Run (RX+ 15/12 Calorie Assault Bike) 10 Burpee Box Get Over (30/24) * 5 Power Cleans (205/135) (RX+ 5 Sandbag Cleans (150/100)) - @12:00 - For Time: 400m Run RX+ 30/24 Calorie Assault Bike) 20 Burpee Box Get Over (30/24) * 10 Power Cleans (205/135) (RX+ 10 Sandbag Cleans (150/100)) * Athletes can use hands for Burpee Box Get Overs *
Accessory
1 min forward fold (wide legs) 1 min seated QL stretch (each side) 1 min couch stretch (each side)
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