1. Back Squat:

50% x 5

60% x 4

70% x 3

80% x 2

Work up to a heavy double

2. 3 Rounds:

  • SL RDL x 10 + 10
  • Side steps x 10+ 10
  • DB Rev Lunge x 10 + 10

3. How fast can you complete?

500m Row

50 Plate Ground 2 Overhead

50 Sit-ups

50 lateral come Hops

500m Row