One set of:
Assault Bike x 3 minutes, nasal breathing only
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 75%
Set 2 – 1 rep @ 85%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Sets 5-7 – 6 reps @ 80%
Set 8 – 4 reps @ 85%
B.
Three rounds for time:
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
10 Double Kettlebell Front Squats (24/16 kg KBs)