Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Squat – 25 min
Performance: 3×3 workups to establish a 3 rep set at a 9 RPE. Plan to have your last (heaviest) set around 85-90% of your last 1RM. Your first set should be 85% of your anticipated top set. Your second set should be 92.5% of your top set.
Fitness: 5×5 workups to a RPE 7/8, between sets perform 30s hollow body hold
Part 2 – Conditioning: “NOT Pokemon Go!”
Performance: AMRAP 12 of –
- 10 TTB
- 5/5 G2OH with DB or KB
- 50m shuttle run
Fitness: AMRAP 12 of –
- 15 Sit-ups
- 5/5 G2OH with DB or KB
- 50m shuttle run
