Monday
Strength
Back Squat 10,6,10,6,10,6
15 minutes. The first wave should be done with 65-70% for your set of 10 and 75-80% for your set of 6. Aim to add 5-10Lbs to each successive set of 10 or 6.
Bulgarian Split Squat 4 x10
Heavy. 10 reps each leg. Perform after back squat sets. Rest 1-2 Minutes between sets. No more than 10 minutes total on these.
Conditioning
9 Minute AMRAP
10 DB Shoulder to Overhead
10 T2B
200M Run
Level 3- 50/35
Level 2- 35/25
Level 1- A weight that allows for unbroken sets.