Warm up 10’

10 Pass throught pvc

30” sumo squat

1 lap duck walk

10 ohs pvc

 

Powerlifting : Back Squat

  1. Find your 8 Rm
  2. with this load perform 5 set form 4

3.1.x.2

 

Conditioning : 4 RFT of

400 Run

50 Air squat