Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – working percentages off your 1RM – 1×5@60%, 1×5@65%, 1×4@75%, 1×4@80%
Fitness: Squat – 4 sets of 5 @RPE 7 with 1 min plank hold after ea set.
Part 2 – Conditioning: “Daddio”
Performance: 5 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max thrusters (95/65lb)
Fitness: 5 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max thrusters at 5-6RPE
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