General Warm-up
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
10 Air Squats
10 Reverse Lunges
A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 2 reps
Rest 2-3 minutes, and then reduce the load by 5-10% and perform…
One set of:
Back Squat x Max Reps @ 20X1
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)
Time Cap = 16 Minutes