A. Warm-Up 

3:00 Bike then, 

2 Rounds of: 

10 Leg Swings Front to Back per side

10 Cossack Squats 

10 Grass Pickers 

:30 Banded Monster Walk/side

B. Strength 

Back Squat Waves (Week 4 of 4) 

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 83%

Set 3: 2 Reps @ 89%

3 Minutes Rest

Set 4: 6 Reps @ 83% 

Set 5: 4 Reps @ 89%

Set 6: 2 Reps @ 95%

3 Minutes Rest

Set 7: 6 Reps @ 89%

Set 8: 4 Reps @ 95%

Set 9: 2 Reps @ 101%

C. Conditioning 

“Hotrow” 

3 Rounds for Time

250/200 Meter Row

20 KBS (53/35) 

20 KB Goblet Lunges (same) 

Level 1: KB(25-30/10-20)

Masters: KB (35/25)