Strength: Specific Strength – Goal: Build to a challenging set over the course of 6-7 sets of 4 from a rack.
Conditioning: Cardiac Power – Goal: Be mindful of not pushing too hard or risk redlining – 75% effort and ramping up the last round to near maximal effort. Overhead squats should be capable of being done UB (light.)

STRENGTH

” Deliverance ”

In 15:00

Overhead Squat: Build to a challenging set of 4.

Rest 90s.
– Done from the rack
– Beginner: Goblet Squat Box Squat: 5 x 6-8.

Rest 90s.

CONDITIONING

”

4 Rounds of :
15 Overhead Squats (42.5/ 30)
15 Burpees
15/12 Calorie Bike
15 Box Jumps w. step down

L3: (35/25)
L2: (30/20) (step ups)
L1: (20, 12 Goblet Squats) ( Step-ups)
20:00 Cap