Warm-Up

Stretch Calves

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength 1 

Pause Front Squat 5×3 (3 Second Pause at bottom of the squat)

Strength 2

Deadlift 3×5

Conditioning

5 Rounds

  • 5 Power Cleans (135)
  • 10 Front Squats
  • 20 Situps

Accessory

3 Sets

  • Leg Extensions x12-15
  • Weighted Cossack Squats x10

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