Warm-up & Mobility: 15 Minutes

Strength: Squat – working percentages off your most recent 3RM. Perform 3 sets of 5 reps @ 70% (same weight for all sets) – this is designed to be a weight where you could get 2-3 more reps if you had to. Then decrease the weight by approx 25% and perform 2 sets of 2 reps of pause squats. Pause squats are performed with a full motionless second at the bottom of the squat to practice remaining tight and build the strength at the bottom of the squat.

Conditioning: For time (with a 15 minute time cap) –
Buy in: 400m run weighted

3 rounds of:

  • 15 Burpees
  • 20 KB swings (32/24k)

Cash-out: Run 400m weighted