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 40m Sprints
1 min rest between sets
Then
Work to a 1RM Back Squat
Take 5-8 sets to get to the heaviest rep you can
2-3 min rest between sets
Then
5 x 5 Barbell RDL
At 50% Back Squat 1RM
1 min rest between sets
Finisher
3 Sets
8 x Cossack Squat (with weight & each leg)
200m Run
2 min rest between sets
