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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 3×3 workups – Warm up then work to 95-90% of your 3RM – determine the weight for your top (last) set. Perform 85% of that number for your first workset, your second set should be 92.5 % of your top set.

Fitness: 5×5 Squat @ 7 RPE + 20 hollow rock or 40 sec hollow hold

Part 2 – Conditioning: “Helen” Rx is ON

Performance: 3 rounds for time of –

  • 400m Run
  • 21 KB swing (24/16k)
  • 12 Pull-ups

Fitness: 3 rounds for time of –

  • 400m Run
  • 21 KB swing
  • 12 Ring Rows
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