Essentials
A.
In 13 min Build Up to a Heavy, Not Maximal, Back squat Single
-Use this format, rest as needed between each set
Sets should go as followed By feel – 7,5,3,3,2,1
B.
3 Sets
Shoulder press x 2-4 reps
+
Single leg box jump x 10 reps per leg
On the 3 min Marks
C.
3 Sets
Dual Dumbbell Bulgarian Split Squat x 8 reps per leg
On the 3 min Marks
Fitness
A.
In 13 min Build Up to a Heavy, Not Maximal, Back squat Single
-Use this format, rest as needed between each set
Sets should go as followed By feel – 7,5,3,3,2,1
B.
3 Sets
Shoulder press x 2-4 reps
+
Single leg box jump x 10 reps per leg
On the 3 min Marks
C.
3 Sets
Dual Dumbbell Bulgarian Split Squat x 8 reps per leg
On the 3 min Marks