MOBILITY & WARM UP

3 Sets:
:20 Alternating Spiderman & Reach

Rest :10
:20 Leg Swing (Across body)

Rest :10
:20 Walking Lunges

Rest :10
:20 Leg Swing

Rest :10
SQUAT THERAPY
EMOM 7:
7 Squat Therapy Squats

SKILLS & SPECIFIC WARM UP
Back Squat

Set 1:
10 Back Squats (Empty Barbell)
20 Mountain Climbers
Set 2:
8 Back Squats #30/20
100m Jog
Set 3:
6 Back Squats #35/25
100m Run
Set 4:
4 Back Squats #Workout weight
200m Run

CONDITIONING

“GUAVA”

FOR TIME
20 Unbroken Back Squats
200m Run
15 Unbroken Back Squats
400m Run
10 Unbroken Back Squats
800m Run

RX #70/50 – INTERMEDIATE #52/35 – BEGINNER #30/25.