A. Strength

Tempo Back Squat (3,2,X,1)

3 second negative 2 second pause in the bottom then explode up 1 second pause at the top before starting the downward phase again

5 sets

6,6,5,5,4 build up with each set if positions look good

B. Conditioning

5 rounds

400m run
10 Strict Pull Ups
15 Hand Release Push Ups
20 Medball Sit Ups 20/14

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