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)

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