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
The last one should be your fastest1 min rest between sprints
Then
4 x 2 Back Squat At 90 – 95% 1RM
Plus 3 x Weighted Lateral Lunge (each side after each set)
3 min rest between sets
Then
5 x 8 Barbell RDL 40-50% Back Squat from above
Plus 5 x Pull Up
1 min rest between sets
Finisher
5 Sets
15 x Heavy Goblet Squat
10 x Bodyweight Cossack Squat (10 on each side)
20 x Seated Banded Hamstring Curl
