Strength: Lower Body Accessory (10 mins)

3 Rounds:

Front Foot Elevated Split Squat x 8 each leg (hold DB’s at sides)

:15 Arch Hold on Floor

DB or KB RDL x 8 with a 3 count lower

Rest 60 secs b/w sets

Conditioning:

Every 4:00 x 4 Rounds

Row 400/300 Meters

5 Backsquats (from the rig)

Comp: Using the weight from your best set of 6 from the 8/6/4 progression, 500/400 meters

Fitness: 400/300 M, Aim for roughly 70-75% of your 1RM

GPP: 400/300 m, 70-75% of 1RM, same tough weight for all sets if you don’t have a 1RM

Health: 350/250m, Goblet Squats x 12 each round