Strength
A. Back Squat Clusters
3 sets
3.2.2 @ 20X1
Rest 30 sec btw mini sets (re rack bar)
Rest 2-3 min
B. DB/KB Step Up
3 x 12/side
-Rest 30 sec btw legs and 1 min btw sets
-use a low box or stack of plates, object mud be below knee height
Conditioning
5 rounds for time (14 min cap)
FR Double KB Lunge 2 lengths (40m)
7 Burpees
Rest 1 min