Warm Up:
2 rounds:
- 10 Cossacks + 10 Pause Goblet Squats
- 8 Split Squat Rock Backs/side
- 90 sec Rolling Plank
Strength:
- A1) Back Squat 3×5-8 – increase load/reps
- A2) Pause Calf/Tib Raises
- B) Hand Supported Single leg RDL 3×8-10/leg
Conditioning:
3 sets – 3 min ON/OFF:
- 500/400m Row
- Goblet Step Ups for Remainder
score is # of step ups
