(A) Back Squat (No Stands)
Find a Medium-Heavy 10rep load then perform 5 sets of 10reps.
*1sec pause in bottom then up as fast as possible
(B) 21 Deadlifts 50/30 Bands
(1) Perform 2 MAX Height Box jumps after every set of Back Squat.
(2) Row in place of run 250 + 500 + 750m & no bands for Deadlifts. Use 70% Max.
(3) Coaches choice as Finisher or PM schedule.