Strength: Squats 10-8-5-5-3-2
*the goal is to add weight each set ending with a very heavy, but doable set of 2.
Good mornings: 50 total reps w/empty bar *broken up as needed
KB swings: 5 rounds 30sec’s swings/30sec’s rest (16/24kg) *unless coach advises otherwise (you know who you are)
Conditioning: Death by 10 meters w/a twist