Warm-up:
10x 90/90 breaths
10x World’s Greatest Stretch (5 each side)
20x Leg swings (10 each leg)
10x SLDL each leg
Strength:
1) Find a 1RM Back Squat
Here's a recommended approach:
Set 1:
4 reps @ 50%
rest 10 sec
4 reps @ 50%
Set 2:
3 reps @ 60%
Set 3:
2 reps @ 70%
Set 4:
2 reps @ 75%
Set 5:
1 rep 85%
Set 6:
1 rep @ 95%
Set 7, 8, 9:
Max and above
Conditioning:
2) 7” AMRAP:
Burpees
Skill:
4x1:00 Breathing in hollow hold