Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Squat
Performance: 4 sets of 5 reps at 75% across
Fitness: 4 sets of 5 reps increasing in weight to a 7 RPE
Part 2 – Conditioning: “Schweva”
Performance: 3 RFT:
- 800m run
- 30 WB (20/14lb)
- 30 KB Swings (32/24k)
Fitness: 15 min AMRAP of –
- 400m Run*
- 20 WB
- 20 KB Swings
*Increase the run distance by 200m each round: 400-600-800m run
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