Warm-up: Joint Mobility/Dynamic
Strength: Squat (Density Sets)
3 x Following Series
5 Back Squat (Heavy)
Rest 45 Seconds
20 DxKB Front Squats (Moderate)
30 Second DxKB Wall Sit (Light)
*Rest 90-120 seconds between efforts
Heavy = This should be a more Maximal but not failure-inducing Weight that can be performed for 5 Reps. This should be a challenging series when all done together, but you should hit the 5 reps each set, ideally this is NO HEAVIER than 80-85% of your W1rm. Those % do not have to be your goal weight but it is a cap as far as where to take your lifting for the day.
Moderate = A weight you will be able to move only resting at a 1 breath cadence while maintaining solid bracing and positioning, an ideal weight on this would be 53/35 with a focus on detaching and reattaching the rack each rep while maintaining your breathing cadence.
Light = Your Wall Sit should be performed while maintaining a parallel postion in your squat. You should brace into the Wall no higher or lower than 90 degrees. The focus on the wall sit should be Unbroken completion of the hold as well. The shoulders should remain pinned back against the wall in these efforts while maintaining good positioning of the Front Rack
*Record weight used for Squat and KB Complex
9 Air Powered Cals
12 Double Unders
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)