1. Warm-up
4-way banded glute activation = 15 steps in each direction
30 Empty Bar OHS (LITE= Goblet Squats.)
15 Tall Box Jumps
2. Strength
5RM Back Squat
LITE = 6x6 Heavy Goblet Squats with 300m Biking btw.
3. Conditioning
RX
Every 3 Minutes for 15 Minutes:
10 Toes to Bar
10 Box Jump Overs 24/20"
10 Overhead Squats 95/65lbs
Rest Remainder
(LITE= Goblet Squats.)
4. Extra
For Distance 6:00 Run x 4 Rest 3:00