For strength, take 15-20 minutes to find a 20 rep back squat. The best way to approach this is with a moderate cadence – do not try to do these reps quickly. Rather, take a breath at the top of each squat, take a controlled descent and quickly pop up to breathe again. We recommend not doing 20 reps for all of your warm up sets, but do at least one set of 20 to feel how much breathing matters.
For conditioning, the rep scheme increases by 5 KB swings each round and you’ll do 2x that amount of double unders.
Strength
Take 20 Minutes to find a 20RM Back Squat
Conditioning
AMRAP in 8 minutes:
5 KB swings, 55/35#
10 double unders
10 KB swings
20 double unders
15 KB swings
30 double unders
20 KB swings
40 double unders
etc.
