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