Strength
A. Front Squat Tempo changes
1 set =
2 reps @ 21X1
2 reps @ 10X1
5 sets @ 50-60%
STICK TO PERCENTAGES
Rest 2 min btw sets
B. FR Lunge alternating forward steps
3 x 8 steps @ 2010 (show control)
Rest 2 min between sets - keep sets light
Conditioning
10 min AMRAP
Very Hard efforts (pick one and stick to it)
200m Run/250m row/200m ski
REST 1:1