Strength:
Back Squat:
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2×[email protected]%
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Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Conditioning:
For time
Run 600 meters
10 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Run 400 meters
20 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Run 200 meters
30 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
15:00 Cap
*Athlete can hold dumbbell any style on step ups
