Strength: Back Squat (take 90% of 1RM)
1x5 @ 60%
1x5 @ 65%
1x5 @70%
1x5 @ 75%
***Do Pull ups in between Back Squats
Pull ups: Weighted Pull ups/ Jumping Pull up with NEgatives/ Pull Up Progressions....NO BANDS
Conditioning:
4 Rds
5 Front Squats @ 70% (clean bar from the ground)
10 Toes 2 Bar
15 Russian KBS (55/35)