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Strength – Work up to a heavy back squat with a 5 sec pause in the bottom
- should be a lot lighter than normal heavy back squat
- be sure to warm up knees, back and hips well
rest 3 min
front squat
3×5-6
- go as heavy as possible
- do not sacrifice form
rest 4 min
Stamina – do as many sets as possible in 16 min (one time through the list is one set)
5 pull ups
10 dumbbell snatches (5 each side)
10 box jumps or step ups
- try to keep moving at a slow to moderate pace
- mess around with the dumbbell snatch then choose a weight
- if you do not have a box, perform box jumps on a bench or back of engine