Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – Volume with doubles – warm up and start worksets with 70%. Perform 1 set of 2 reps with 70%, 1 set of 2 reps at 75%, and 2 sets of 2 reps at 80%. These should be calculated off your actual or theoretical 1RM
Fitness: Squat – 5×5 @RPE 6 + 30 sec bridge /progression
Part 2 – Conditioning: “Swingers”
Performance: For time –
40-30-20-10 of KB Swings (24/16k)
400m Run after ea round
Fitness: For time –
40-30-20-10 of KB Swings
400m Run or row after ea round
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