Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 20 min – Fitness & Performance: Squat – 3-4 sets of 6 reps climbing in weight
Part 2 – Conditioning: “Deconstructed”
Fitness: For time: 18-15-12-9 with 10 minute time cap of –
- Front Squats (75/55lb)
- Push Press (same bar)
- Ring Rows
Performance: For time: 21-15-9 with 10 minute time cap of –
- Front Squats (95/65)
- Push Press (same bar)
- Pull ups (Strict)
If/When your strict pull-ups leave, scale them to banded strict pull-ups or jumping pull-up singles
