All levels
Squat Prep
3 sets:
Quadruped Squat w/bracing sequence x 6
Glut bridge x 6
Truck driver squat with abduction x 3
Partner Prep:
Medicine ball wall ball pass x 15
Seated splits partner pulls x 2 minutes
Fitness
5 sets:
4 minute clock
Weighted DB lunges x 20 steps
250 m run
Rest with time remaining
Performance
5 sets:
4 minute clock
10 Back Squats 135/95
250 m row
Sport
5 sets:
4 minute clock
10 Back Squats 135/85 (add 10# each set)
250 m row
Rest with time remaining
