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We are all born ignorant, but one must work hard to remain stupid.” – Benjamin Franklin

– Strength –

Every 4min x 20min:

Back squat – 5 x 1  @ 60%, 4 x 1 @ 70%, 3 x 1 @ 80%, 2 x 1 @ 85%, ME x 1 @ 85%

* use rest as time to mobilize *

– Conditioning –

For max reps: 

400m run

2min ME box jump overs

* 1min rest *

400m run

2min ME DB thrusters  (L3 – 53/35, L2 – 40/25, L1 – 35/20)

– Mobility –

Couch stretch x 2-3min ea side

BB quad mash x 2-3min ea side

[youtube=://www.youtube.com/watch?v=oaxmq77kMVQ&w=854&h=480]