Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – 4×5 with increasing weight 60, 65, 70, 75%, working off 3 RM already established (20 min)
Fitness: Squat or squat therapy 5×5 at a moderate weight RPE 5
Part 2 – Conditioning: “Duster”
Performance: 4RFT of-
- 250m row
- 20 Burpees
- 10 S2OH (135/95#)
Fitness: 12 min AMRAP of:
- 20 Air squats
- 10 Burpees
- 5 S2OH weighted (dumbbell, KB or barbell)
