Strength
A. Front Squat Tempo changes
1 set =
2 reps @ 23X2 (2 down, 3 hold)
1 rep @ 21X1 (2 down, 1 hold)
1 rep @ 10X1 (normal speed rep)
5 sets @ 50-60%
STICK TO PERCENTAGES
Rest 2 min btw sets
B. FR Lunge alternating forward steps
3 x 12 steps/10 each side @ 2010 (show control)
Rest 2 min between sets - keep sets light
Conditioning
40 on 20 off for 10 rounds
10-20 DU’s Max shuttles