FITNESS & PERFORMANCE
A. E2:30 for 4 sets:
Set 1: 4 back squats @ 21×1 tempo
Set 2: 3 back squats @ 21×1 tempo
Set 3: 2 back squats @ 21×1 tempo
Set 4: 1 back squat @ 21×1 tempo

Training notes:
•Honest on the pause!
•Change load per set based upon reps.
•Top single should be challenging but not maximal.
•You may be able to lift more based upon the longer rest.

Record weight lifted.

B. For time:
400m run
-Into
15-12-9:
DB snatches, alternating (50/35)
Box jumps, step down (24”/20”)
-Into
400m run
-Into
15–12-9:
Ball slams (30/20)
Box jumps, step down (24”/20”)
-Into
400m run

Training notes:
•DB weight should be moderately tough.
•15 min cap.

Record reps completed.