Strength: Back Squat:

Every 3 Mins x 2 sets

10 reps W/ 2211 Tempo @ 50%

Super Set: Every 4 Mins x 2 Sets (8 Mins)

20 alt. KB Front Rack Reverse Lunge

25-30 Calf Raises elevated on 45lb Plate (both legs same time)

Conditioning:

Every 2 Mins x 6 Rounds

10 KB SDLHP

10 Box Jump + Step Downs

5 Squat Cleans

Comp: 72/53, 24/20, 205/140

Fitness: 53/35, 24/20, 155/105

GPP: 35/25, 20/16, 115/75

Health: 30/20, 16 inch, 75/55