Warm upEvery 2 Minutes for 6 Minutes:20 Bike or row (Aggressive pace, but not a sprint)16 Step Ups12 Jump SquatsTake time to build to your 70-80 percent that you are going to use for the back squat weightStrengthBack Squat5-5-5-5-5Immediately after each set of squats, perform a :10 “rolling sprint” on the bike or rower. Rest...Read More
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