“When you see a successful individual, a champion, you can be very sure that you are looking at an individual who pays great attention to the perfection of minor details.”
— John Wooden

1. Warm up

Barbell Complex x 6 @ 65 pounds

Instep Stretch

x 3 rounds


2. Back Squat


Increase every round

Do 2 broad jumps after each set


3. Mr Spectacular (double KB clean, walk out to pushup position, 1 pushup, walk back to stand)


Increase weight each round

1 burpee after each set


4. Work Capacity

5 Back Squats @ 135 lbs

5 burpees

x 6 rounds


5. Stretch

Squat stretch


x 3 rounds


6. still water