Friday – October 16

Every 3:00 for 8 Sets 

14 Alternating KB Step Ups / Reverse Lunge 

14 Box Jumps (step down)

*Squat Cleans 

Sets 1 and 2: 4 reps @60-65%

Sets 3 and 4: 3 reps @70-75%

Sets 5 and 6: 2 reps @80-85%

Sets 7 and 8: 1 rep @90+%

*Alternate Step Up / Reverse Lunge each round 

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We are going to fatigue the legs before going for some heavy cleans. A complete set of work should take under 2:00 without taxing the heart rate too much. Your focus on the barbell will be getting under fast with a strong and stable midline + front rack position.

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