Workout

Warm up: 10 minutes or 3 rounds
200 m run
10 walking lunges
10 air squats
10 situps
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Then
BS: warm up 15 back squats with empty bar bell, controlled 3 second count down.
back squat- 5x@50%, 5x@55%, 5x@60%; rest 2-3 min b/t sets (%'s are of 1 rep max)

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Then
10 Thrusters; rest 20 sec
10 Toes to bar; rest 90 sec x 3 sets

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then
21-15-9 , 20” box step ups with 95lb. weight back racked rest as needed between each

 

Cool Down: thigh and shoulder dynamic stretches. 


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