Strength / Skill
Back squat 5 reps @ 50%, 3 reps @ 60%, 1 rep @ 70%, 10+ reps @ 75% of training 1RM
*Leave 0 reps in the tank on + set.
Strict leg raise 3×5 reps
Conditioning
“Open 13.2”
Complete as many rounds as possible in 10 minutes of:
- 5 Shoulder-to-overhead (boys: 115#; girls: 75#)
- 10 Deadlift (boys: 115#; girls: 75#)
- 15 Box jumps (boys: 24″; girls: 20″)
Cash Out
Glute-ham raise 3×5 reps
