STRENGTH:
Pause Back Squat + Back Squat
2 x (1+1) @ 90% of 1RM
3 x (1+1) @ 95% of 1RM
*Pause for 2 seconds
**May build on final 2 sets if you feel good
***Final Week of this
CONDITIONING:
Every 8 Minutes for 2 rounds:
800m Run
40 Wallballs
20 Strict Pull-ups
*Using a band is encouraged to complete Banded Pull-up Volume. Ring Rows are also Ok.