Warm-up & Mobility: 15 Minutes
Strength: Squat – 25 min – warm ups: bar, 5 reps, 3 reps. Work sets – 1 rep @ 95%, 1 rep @ 100%, 1 rep @ 105% working percentages off your 3 rep max. (This should not be maximal but heavy although this may be a new 1RM. We’ll be testing a true 1RM in 2 weeks.)
Beginners should instead perform 3-3-3-3-3 working up to a heavy (non-maximal) set.
Conditioning: 12 min AMRAP of:
- 2 Rope Climb
- 7 Ring Dips
- 150m Shuttle Runs (cones 25m apart)
