Warm Up
2 rounds:
10 Cossacks + 10 Pause Goblet Squats
8 Split Squat Rock Backs/side
90 sec Rolling Plank
Strength:
A1) Back Squat – Build to a heavy set of 4, then 2×5-8 – increase load/reps
A2) Pause Calf/Tib Raise 2×15
B) Single Leg RDL 3×8-10/leg – increase load/reps
Conditioning:
3 sets – 2 min ON/OFF:
15/10 Cal Row
16 Deficit Reverse Lunges
Burpees to Plate for Remainder
