Strength:
Back Squats
3 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%
1 @ 100%
Accessories:
10min EMOM ALT
Weighted Pull-ups (5 x 3)
Glute Ham Raises (5 x 8)
Endurance:
On Cardio Machine of Choice:
5 mins For Calories
Min 1- 10sec Sprint, 50sec Easy
Min 2- 20sec Sprint, 40sec Easy
Min 3- 30sec Sprint, 30sec Easy
Min 4- 40sec Sprint, 20sec Easy
Min 5- 50sec Sprint, 10sec Easy
*For an added challenge try only breathing through your nose on the “Easy” Phases
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