Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 20 minutes
Fitness: Moderate weight of: 4×5 across (at same weight or small increases in weight, for form) or squat therapy
Performance: Squat – 20 min
Establish a heavy set of 5 (plan out your rep scheme with a coach – should be heavier than last week, don’t do 5 reps all the way up – for example: 5-3-2-1-5, with last set being heavy 5)
Part 2 – Conditioning: “Short Overhead Cindy”
Fitness: 15 min AMRAP of –
- 5 Pull Ups
- 10 Push Up
- 15 PVC OHS or Goblet squat
Performance: 15 min AMRAP of –
- 5 Pull Ups
- 10 Push Up
- 15 OHS (65/45lb)
