Warm Up
5 Rounds
25 x Barbell/KB Squat
25 x Banded Good Morning
*No break between sets and reps.
*Add weight to the bar/increase band tension
STR
5 x 30m Sprints (the last one should be your fastest)
1 min rest between sets
Then
5 x 5 / 5 / 3 / 3 / MAX reps at 85%
Back Squats 70-85% 1RM
Plus 3 x KB / DB Jump Squat
(light weight 12kg max in each hand)
3 min rest between sets
Then
3 x 5 Barbell RDL 50
At 60% Back Squat from above
Plus 15 x Banded Hamstring Curl
2 min rest between sets
Finisher
5 Sets
15 x Heavy Goblet Squat
5 x Cossack Squat
(5 each side, with weight)
2 min rest between sets
