Strength:

Back Squat Waves
The goal here is to climb in weight gradually. Set 1 will be light, set 2 light to moderate, set 3 moderate. These first three sets will be the foundation of which the next 6 sets build off of. Don’t get carried away. We will be doing this again in the future so make notes of the weights used today. Rest minimally between sets. No longer than 90 seconds. 
set 1: 6 reps
set 2: 4 reps
set 3: 2 reps
set 4: 6 reps +10 lbs from set 1
set 5: 4 reps + 10 lbs from set 2
set 6: 2 resp + 10 Lbs from set 3
set 7: 6 reps + 10 lbs from set 4
set 8: 4 reps + 10 lbs from set 5
set 9: 2 reps + 10 lbs from set 6

Conditioning:

4 Rounds
15 Burpee Box Jump Over (24,20)
400m run
20 minute cap