Strength:

Back Squat

- 5 Sets x 5 Reps @ 60%+40lbs (Total) 1RM Back Squat 

* Complete a set every 1 minute, on the minute for 5 minutes 

Back Pause Squats

- 5 Sets x 2 Reps 

* Complete a set every 90 seconds 

* Start at 50% and build to 80% of 1RM

* Pause should be 2-3 seconds at the bottom of squat

Conditioning:

“Rocky IV”

12 Minute AMRAP

8 Box Jump Overs (24/20)

8 Deadlifts (155/105)

4 Strict Handstand Push-Ups

4 Power Cleans (155/105)

SX: 135/95, 4 Wall Walks

BG: 115/80, 4 Deficit Pike Push-Ups, 20/12