Strength
A1 – Back squat
5 reps at 65%
3 reps at 75%
2 reps at 85%
1 rep at 90%
1 rep at 95%
1 rep at your 1RM weight
A2a – Lateral band walks – 1 x 10, left and right
A2b – Tib raises – 1 x 10
A2c – MJ heel/calf raises – 1 x 10
*As you’re warming up and building up to your 1RM, work through the three A2 movements alternating them with a set of squats
Workout
3 RFT
30 Double unders
15 DB Floor press (35/20)
Mobility
Foam roll quads – 1 min/leg