Back Squat (Bar) 2 x 10
Back Squat (95) 2 x 8
Back Squat (135) 2 x 8-10
B. Squat
Back Squat (3-3-3-3-1-1)
60%, 70%, 80%, 85%, 90%, 90%
C. Unilateral Work
Front Rack Reverse Lunges (3 x 10) 5/each leg
D. Posterior Chain
Romanian Deadlift (3 x 8-12)
E. Conditioning
Treadmill Hill Sprints
Start the treadmill and walk slowly for 2 minutes.
Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill.
As soon as it’s up to speed, sprint for 20 seconds.
At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds.
Repeat 10 times.
Drop the speed and the incline and walk slowly for another 2 minutes.
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