Posted: August 21, 2017 in Uncategorized

Warm up:Butt kicks

High knees

Walking quad stretch

Heel grab
Strength:

Back squat

Set 1: 30 reps (easy/warm up)

Rest 90 sec

Set 2: 20 reps (easy/warm up)

Rest 90 sec

Set 3, 4, 5: 15 reps (work sets)

Rest 2-3 min in between

Set 6: 30 reps (burn out)
Conditioning:

5, 10, 15, 20, 25, 20, 15, 10, 5

Push ups

See the lights

10 KB swings

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