Warm up

3 sets.

5/side Greatest stretch.

5 Prisoner Kang squats.

45sec Plank reaches.

Strength. Week 5. (20min)

Back squat

3 sets 6 reps @ 80-83%.

Rest 2.30-3min b/t sets.

Conditioning.

7min Ascending ladder

2 KB swing.

2 Box jump overs 24/20 (Scale height or peform box step overs).

Add 2 reps each rd.

KB weight: RX+ 32/24kg. RX 24/16kg SC 20/12kg.

Choose a weight thats challenging but still able to maintain good form.

This is a good workout to try progressing to the next weight.