Prep:
3 Sets:
50 Single Unders
6/side Hip Switch
30 sec Forearm Plank

Essentials

A. DB Walking Lunge

12 alt reps
rest 60 sec b/w sets x 3

First set Light
Second set Moderate
Third set Hard

B. Back Squat

3,3,3,3 @ 32X1
every 3min
Stay b/w 70-78% of 3RM. Minimal building. Focus on positions.

C. 4 Sets:

20m Sled Push (10m down/back)
rest 15 sec
10 Front Squat 95/75
rest 2min

 

Fitness

A. DB Walking Lunge

12 alt reps
rest 60 sec b/w sets x 3

First set Light
Second set Moderate
Third set Hard

B. Back Squat

6,4,4,2 @ 32X1
every 3min
Start around 68% and build each set.

C. 4 Sets:

20m Sled Push (10m down/back)
rest 15 sec
10 OHS 95/75
rest 2min

RX+ 135/95