10 min Warm-Up

Then:

Stretch

Then:

2×10 Air Squats

2×10 Squat Jumps

2x10m Walking Lunge

2×10 KB Swings

30 sec rest in between sets

Then:

Squat

2×5 @50-55% of 1 rm

2-3×5 @60-65%

1 min rest in between sets

Then:

Squat

6×3 @70-75%

2 min rest in between sets

Then:

For Time

1,600m Row +

21x KB Swings @16kg/35lbs – 24kg/53lbs +

21x Goblets Squats @16kg/35lbs – 24kg/53lbs +

800m Row +

15x KB Swings @16kg/35lbs – 24kg/53lbs +

15x Goblets Squats @16kg/35lbs – 24kg/53lbs +

400m Row +

9x KB Swings @16kg/35lbs – 24kg/53lbs +

9x Goblets Squats @16kg/35lbs – 24kg/53lbs

Then:

3-5 min rest

Then:

Stretch

 

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