5 rounds – Practice squatting as close as possible while facing wall with thumbs interlocked overhead.
If thumbs interlocked is too difficult, use PVC in overhead position. The focus is to develop proper squat mechanics.
4 rounds – 60 meter sprint drills
Place cones 20 meters apart and sprint down and back 3X. Rest as needed between rounds.
Overhead walking lunge
3 rounds – 20 meters
Perform walking lunge with plate overhead. You choose the weight.