Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Deadlift – work to heaviest possible set of 4 reps
Fitness: Deadlift – 5×5 @ 7 RPE + 45 sec hollow hold flutter kick
Part 2 – Conditioning: “Old and Bold”
Performance: 12 min AMRAP of –
- 5 Complex with odd implement* (~50/35lb)
- 10 Box Jump (24/20″)
*Complex = G2OH, Lunge L/R – can be done with DBs, a sandbag or medball
Fitness: 12 min AMRAP of –
- 5 Complex with odd implement*
- 10 Box Jump
*Complex = G2OH, Lunge L/R – can be done with DBs or medball
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