10 minute Warm-Up
Then:
Stretch
Then:
2×5 Wall Squat
2×20 Air Squat
2×5 Goblet Squat
Then:
Work up to Back Squat 1RM
Then:
5×2 Back Squat @70% 1RM
Rest 2 minutes between Sets
Then:
8x (20sec Sprint/10sec Rest) AirDyne or Row or Ski (HARD)
Rest 2 minutes
8x (20sec Sprint/10sec Rest) AirDyne or Row or Ski (HARD)
Then:
Cool Down
Then:
Stretch

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