Warmup: Active Stretching, 400m run, work up to 10RM back squat
Strength: Back squat 12-8-6-4 on the last set drop down to the same weight you use same weight as your 8 and 12 rep sets
Stamina: 3 rounds of 15 front squats, 10 split squats
Last Push: Bike sprints 30sec on 30sec off for 10min
Core: P90x Ab ripper
Strength: Back squat 12-8-6-4 on the last set drop down to the same weight you use same weight as your 8 and 12 rep sets
Stamina: 3 rounds of 15 front squats, 10 split squats
Last Push: Bike sprints 30sec on 30sec off for 10min
Core: P90x Ab ripper
Cardio: 30 ruck run
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