Strength:

Back Squats

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

 

 

Mobility:

Lower Body Foam Roll – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

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