Strength:

Squat

Fitness:

3×5 (Linear Progression)

Performance: 5/3/1   3 week

70% x 3

80% x 3

90% x 3+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 8 plus on the rep out, but save 2 reps in the tank.

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Conditioning:

Every 3 minutes for 5 rounds:

20 Double-Unders

5 Toes-to-Bars

10 Double-Unders

5 Toes-to-Bars

Scale Double-Unders to singles as needed, and Toes-to-Bars to Hanging Leg or Knee Raises as needed. Each round should be taken at 75-85% intensity and should be finished in under 1 minute on the fast end.