Lower Strength.

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

5×5 Air Squat with 3 Second Pause at bottom

2×10 Lunges @ bodyweight.  Slow and controlled

5×5 Goblet Squat @ 12 kg KB

5×5 Romanian Deadlift @ 16kg KB

 

Single Movement Mind Fuck

Back Squat

Warm up to 60-75% 1RM

Do this how you see fit but it should look something like this:

10 @ 65 lb

6 @ 95 lb

4 @ 115 lb

Then work up to 60-75% 1RM

Then:

Hit single lifts for 100 total reps.

Keep track of numbers with piece of paper or white board, go make a mark on paper or board (that is the rest between the reps)

Rules: Must let go of bar and set up again for each rep.  Treat every single rep as a 1 RM.

Then:

Set timer for 30 second work, 30 second rest

30 Seconds Alternating Explosive Step Ups

30 Seconds Box Jump

30 Seconds Rest

10 Rounds

Then:

Cool Down

10 Min Row @ 2:20/500 m split pace