Its all in the Hammies

Strength:

Back Squat

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

Conditioning:

3 rounds for time:

Walking Lunge 100ft

50 Squats

25 Back Extensions