Warm-up:
Conditioning:
Tempo Intervals: 6-8 sets @87% of Max HRT (rest until HRT drops to 67%)
Plyo Exercise: Work up to x6-15+ @6-7 RPE (Repeat) 9-11% Fatigue
Plyo Variation
DE Lower: Work up to x2 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Squat Variation
Conditioning:
Tempo Intervals:
152 HRT x5 @ 7MPH (2:40 minutes)
Dynamic Effort:
Speed Squat:
145x2x8 – 4 Alternating Split Lunges