Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: 1 RM Squat – Take all the time you want to do this. For all attempts over 80% get a coach to recruit a couple of spotters and wear a belt!
Fitness: Squat – work with your coach to determine your rep scheme work to a heavy single or triple
Part 2 – Conditioning: “A Need for Speed”
Performance and Fitness:
- Run 400m for time
Rest 3 minutes
- Run 800m for time
Rest 3 minutes
- Run 1m for time
