Strength
A)Back squat speed
Every 1:30 for 12 sets
2 speed back squats @55%
B) Seated strict press
5 @60%
5 @70%
AMRAP @80%
Conditioning
AMRAP 3 Mins :
7 Shoulder to overhead 50/35
14 Cal machine
Rest 1:00
AMRAP 4 Mins
Rest 1:00
AMRAP 5 Mins
( Pick up where you left off )
