A) Every 3 minutes for 18 minutes (6 sets)
Back Squat
5 @ 65-70%,
3 @ 70-75%,
2 @ 75-80%,
2 @ 80-85%,
1 @ 90-95%,
1 @ 95-100%
B) Ladder AHAP in 8 minutes:
4-8-12-16…
KBHP (53/35#)
Box Jump (24/20″)
Continue to add 4 KBHP and 4 box jump until 8 minutes is up.
Mobility:
2 minute frog
2 minute forward fold
