Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Squat – 20 min
Performance: Warm up to 60% then perform 3 worksets at: 4reps@65%, 4@72.5%, 4@80%
Fitness: 5×5 RPE 7, after rounds 30 hollow rock
Part 2 – Conditioning: “Unsung”
Performance: AMRAP 9 of:
- 5 Burpees
- 7 Russian KB Swings (AHAP)
- 9 Box Jumps (24/20″)
Fitness: AMRAP 9 of:
- 5 Burpees
- 7 Russian KB Swings
- 11 Box Jumps or step-ups
