Strength
Squat
10-10-8-8-6-6-4-4-1-1-1
Warm-up thoroughly. Rest as needed b/w sets and work up to a 1 RM.
Time Trial
As fast as possible...
Run 5K
Cooldown
Slowly complete...
100 pull-ups
100 sit-ups
*Scale as needed
Squat
10-10-8-8-6-6-4-4-1-1-1
Warm-up thoroughly. Rest as needed b/w sets and work up to a 1 RM.
As fast as possible...
Run 5K
Slowly complete...
100 pull-ups
100 sit-ups
*Scale as needed