Strength
Squat cycle W7D1
6 sets
2 front squats
4 back squats
*Bar at 85% of 1RM front squats
Lite/Beginners
6 sets
2 front squats
4 back squats
*Progressive load. Build up each sets, maintain good mechanics and form
Maintenance/mobility
10/15min
Accessory work
Skills
Tabata double unders
Weightlifting
5 sets
1 clean grip deadlifts
1 hang squat clean
1 hip clean
3 split jerks
*Bar only or light load
Gymnastics
30 ring dips
Core
Accumulate 1min of L-sit hold
AFSAP (as few sets as possible)