Monday the 22nd of October

Strength : Back Squat ( 20 mins )

5 x 7 @ 40-50 %

Tempo 32X

Focus is 3 second controlled descent with a 2 sec pause at bottom  explode up. 

Accessory : 3 rds of Front DB/KB lunge 

1 length of Gym 

Condtioning : 

15/12/9/6

Burpee Box Jumps 

Toes to Bar 

Run 400 m