Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
2 every 90 sec for 12 min @ 80-85% / RPE 8
Part 2 – Conditioning:
“Blue Collar Beast”
Performance:
3 RFT
400m Sandbag Run 55/35
10 Deads 225/155
2 Rope Climb
Fitness:
3 RFT
400m Weighted Run
10 Deads RPE 7
2 Rope Climb Progression
