Back Squat
2 Rounds:
7 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%
Rest 2:00 between each set of squats

Conditioning
“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

Extra Work
Midline
For Quality:
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)

*Programming modified from Ben Bergeron’s CompTrain