Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
**Rest 90 sec MAX between sets.
Fitness:
9×3 Climbing to “heavy”
Part 2 – Conditioning:
“Really Bro??”
Performance:
EMOM 15
10 KBS 32/24
10 BXJ 24/20
**Both movements ea. min. If you miss the interval, drop to 9&9 8&8 7&7 and so on.
**Score is total reps completed
Fitness:
EMOM 15
10 KBS AHAP
10 BXJ AHAP
**Both movements ea. min. If you miss the interval, drop to 9&9 8&8 7&7 and so on.
**Score is total reps completed
