Strength
Squat 12@50%, 10@55-60%, 10@60-65%, 10@65-70%, 10@70-75%
15 banded good mornings after each set of squats
Rest 90 – 120 s between sets
Conditioning
DB split squats 40, 30, 30, 30, 30
Evil wheels 20, 20, 20, 20, 20
25 lateral hurdle jumps* (use hurdle, parallette or unique object of similar height)
For time
*perform after each round of ss and ew
Score: heaviest squat set of 10 and time
Squat 12@50%, 10@55-60%, 10@60-65%, 10@65-70%, 10@70-75%
15 banded good mornings after each set of squats
Rest 90 – 120 s between sets
Conditioning
DB split squats 40, 30, 30, 30, 30
Evil wheels 20, 20, 20, 20, 20
25 lateral hurdle jumps* (use hurdle, parallette or unique object of similar height)
For time
*perform after each round of ss and ew
Score: heaviest squat set of 10 and time
And to all a good night!
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