Back Squat - Muscle Gain Cluster #1:
5(3x5) at the top of every half minute. (30 sec.) at 70% of 1 Rep Max.
In this set up you’ll do 5 total clusters (the first number), and each cluster is going to consist of 3 mini-sets of 5 reps (the bracketed numbers). You’re going to rest the time remaining until the top of the next half minute in between each mini-set, and you’re going to use around 70% of your 1RM in load. You will rest 2 minutes between each cluster.
400 Meter Run
12 Deadlifts (225/155)
21 Box Jumps (24″/20″)