S&C

Backsquat 3×5

OH Squat 5×3

[rest 5 min]

30 sec on, 30 sec off, 6x

Hollow Hold

Superman

Endurance

Tabata

20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!

Run: Use a treadmill, set at 10-12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!