Strength
12 x 2 Back Squat @ 55%
Conditioning
“Rudolph”
5 Rounds
20 Box Jump Overs 24/20
10 Toe 2 Bar
Finisher
3 x 1 min Plank
Competition
3 Rounds
10 Front Squats 155/105
20 GHD Sit-ups
Beginners’
Strength
10 x 2 Back Squat (medium/light)
Conditioning
5 Rounds
10 Box Jump Overs
10 Hanging Knee Raise
Finisher
3x 30 sec Plank
