Strength
Back squat volume
12 @50% +5kg
12 @50% + 7.5kg
12 @50% + 10kg
Conditioning
AMRAP 2:30 x 5
18 Bar facing burpee/125 DU
Row/ski for meters
Rest 2:00
Rounds 1,3, 5 = Burpees
Rounds 2, 4 = DU
Extra :
4-6 rounds for quality
1 smooth UB distance HSW / practice
