Strength:

Front Squat: Warm-Up Sets, Then 5-5-5, Then 5+ @ 90%

Accessory:

4 Sets of: (Rest 30 Seconds Between Sets)

  • DB Push Press x 5
  • Strict Pull-Ups x Max

Do Work:

Get as Far as Possible in 12:00:

  1. Broad Jumps – 10 Yards
  2. KB Swing (55/35) – 10
  3. V-Ups – 10

then…

  1. Broad Jumps – 20 Yards
  2. KB Swing (55/35) – 20
  3. V-Ups – 20

etc… adding 10 reps each round.