Strength
Squat 5 - 3 - 1+
5 @ 75% of 90% of your 1 RM
3 @ 85% of 90% of your 1 RM
1+ @ 95% of 90 of your 1 RM
Accessory
Reverse Lunge to Step up 20” 3 x 10
Reverse Hyper 3 x 10
Calisthenics
3 rounds
Banded Lunge Twist 10 e/s
Russian Twist 3 x 20
GHD Sit up 3 x 20
Conditioning
10:00 EMOM
Odd 1:00 - 10 Wall Ball
Even 1:00 10 Russian KB Swing