“Lift as heavy as you can, as often as you can, while staying as fresh and recovered as you can. That’s the simplest way to explain strength training and how to get strong.”
–Kevin Toonen
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 60m Sprint
1 min rest between sets
Then
5 x 3 Back Squat
At 85% 1RM
2-3 mins rest between sets
Then
3 x 10 DB ALT Step Up (each leg)
1 min rest between sets
Finisher
3 sets
10 x Cossack Squat (each side)
10 x DB Bulgarian Split Squat(each leg)
30 sec Bike/Ski/Row Sprint
1 min rest between sets
