Friday

Strength

A. Back Squat - Wave loads 
5-4-3, 5-4-3 

F: Build to Heavy 5 reps w/good form at 20X1 tempo 
P: Build; to tough set of 3 - 2nd set of wave is heavier than first
S: Build; to tough set of 3 - 2nd set of wave is heavier than first
Ex. Based on 1rm - 60, 70, 80, 65, 75, 85%

Conditioning

B. 3 sets:
:45 on - :15 off
For total REPS

1. 2DB Devils Press
2. Box Jump/Step Down
3. Wall Ball

F: Light DB + Step Up or BJ + Light Wall Ball
P: 20/14# WB