Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Overhead Squat – work for 15 minutes to establish a heavy double
Fitness: Strict Press – work in sets of 2, increase weight each round to find a weight that feels like a 7/10 RPE, between sets perform 20 Russian Twists
Part 2 – Conditioning: “Side Mount”
Performance: AMRAP 12 min of –
- 7 Front Squat (135/95lb)
- 9 True Push-ups
- 25 DUs
Fitness: AMRAP 12 min of –
- 7 Goblet Squat
- 9 Elevated Push-ups (or from floor if you can hold a moving plank position)
- 50 Single Unders
