Warmup:

Vo2 Max Test

Skill:

Back Squat Max Effort

Conditioning:

8 minutes going between the two movements:

A.1 TGU 1 each arm ( choose a WT that is challenging but you can control) A.2 10 Hollow Rocks

4 min Tabata – 30 on 30 off Sandbags “Duck and Jive”

2 min Tabata 20 on 10 off “Rope touches”

1 min Total - L sit

Cool Down: 2 min each leg Couch stretch