Prep:
3 Sets:
50 Single Unders
5/side Cossack Squat
30 sec Forearm Plank
Essentials:
A. Dumbbell Split Squat
8/leg @ 1010
rest 60 sec b/w legs x 3 sets
First set Light
Second set Moderate
Third set Hard
B. Back Squat
5,5,5,5 @ 32X1
rest 2min after each set.
Stay b/w 60-70% of 3RM. Minimal building. Focus on positions.
C. 3 Sets:
10m Sled Push Heavy (inside)
30 sec Max Air Squats
rest 30 sec
30 sec Max Single Unders
rest 2min
Fitness
A. Dumbbell Split Squat
8/leg @ 1010
rest 60 sec b/w legs x 3 sets
First set Light
Second set Moderate
Third set Hard
B. Back Squat
8,6,4,2 @ 32X1
rest 2min after each set.
Start around 60% of 3RM and build a little each set
C. 3 Sets:
10m Sled Push Heavy
30 sec Max Air Squats
rest 30 sec
30 sec Max DU
rest 2min