Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Deadlift – 4 sets of 5 reps @75% across
Fitness: Deadlift – 4 sets of 5 reps at RPE 7 after ea set 20 Vup/sit up
Part 2 – Conditioning: “Higgins”
Performance: AMRAP 10 min of –
- 10 Wall ball (20/14lb)
- 20 Russian KB swings (heavy)
- 30 Double-unders
Fitness: AMRAP 10 min of –
- 10 Wall ball
- 20 Russian KB swings (heavy)
- 30 Speed Steps (L+R=1) or 60 Singles
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