Strength:
A1. Back Squats:
Level 1: 5 sets of 3
Level 2+3: Tempo 23X1: 5 sets of 3 @ 75% 1RM
A2. Plank holds
Level 1: 5 sets of 30 sec. hold
Level 2: 5 sets of 1 minute hold
level 3: 5 sets of 1 minute hold with 45/25# on back
10!
Hang power cleans
burpees
level 1: 65/45
level 2: 105/65, lateral burpee bar hops
Level 3: 145/95 , lateral burpee bar hops
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