A. Skill Work/Strength- OHS

7 sets of 4 position pause squat

  1. ¼ of the way down (quarter squat)

  2. ½ way down (parallel)

  3. Full bottom

  4. ½ way up (parallel)

*light weight, progressive if capable, maintain perfect positioning. Each pause is a 1 second hold. No score

3x7 OHS

*Progressive loads, moderate weight but manageable. NOT a max effort

B. Conditioning- 1 mile run, intervals

4x400m run

Rest 1:1 after each round