Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Test day: 1RM Squat – use spotters and wear a belt!
Fitness: EMOM 12 min –
Even min: KB front rack goblet squat – 5 each side
Odd: 30 sec bridge/progression
Use remaining time before WOD to perform extra mobility
Part 2 – Conditioning: “Shortay”
Performance: (WOD is optional for those who want extra time to hit their 1RM Squat)
AMRAP 10 min of –
- 10 KB Swing (32/24k)
- 10 Box jump (24/20″)
- 100m Shuttle Run
Fitness: AMRAP 10 min of –
- 10 KB Swing
- 10 Box jump
- 100m Shuttle Run
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