General Warm Up

10 Min Row, Bike or Ski @ moderate pace

Then:

2×5 Wall Squat

2z10 Air Squat

2×20 meter Lunge

Then:

Warm Up to 1 RM back Squat

Then:

Take the weight down to 50% 1 RM

Then:

10 Back Squat

+

5 Box Jump

+

10 Cal Bike Sprint

60 sec rest

10 Rounds

Then:

10/10 Weighted Step up on 20″ box

5 Sets

Rest 90 sec between sets

Beginner use 45 lb barbell

Intermediate use 75 lbs barbell

Advanced use 95-115 lb barbell

Then:

100 Toes to bar or knees to elbow

Then:

Cool Down 10 Min Moderate pace cardio