Warm-up & Mobility: 15 Minutes
Strength: Squat – (focus on speed for first two sets) 50×5, 65×5, 80×5, 95×5, 100×3, 80×8 – working percentages off 3RM
Conditioning:
- Run 1 mile for time (buy in)
Then (no rest) – 3 rounds for total working time of:
- 10/10 one armed KB swing (24/16k)
- 21 lunge steps (L+R=2)
- 21 Burpees with jump onto 45 lb plate to fully open hips
