Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – Practice speed and form with a reasonable weight, 5 reps for 5 sets at 70% across. If your progress on your squat has stalled, use the SSB and work up to about 60%
Fitness: Squat – 5 sets of 5 working up to a 7 RPE
Part 2 – Conditioning: “APB”
Performance: 10 min AMRAP of:
- 10 Russian KB Swing (AHAP)
- 10 OH Lunge steps w plate (L+R=1, 45/35lb)
- 10 TTB
Fitness: 10 min AMRAP of:
- 10 Russian KB Swing (AHAP)
- 10 OH Lunge steps w plate or unloaded (L+R=1)
- 10 Kipping Knee ups or sit-ups
