Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Deadlift – working off your 1RM – 3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%
(Stay conservative to save yourself for 1RM test day coming soon)
Fitness: EMOM 16: Even minutes: 5/5 one legged KB DL – with slow tempo 3 count up / 4 ct down; Odd minutes: 5 inchworms
Part 2 – Conditioning:
Performance: 7 Min AMRAP of:
- 7 KB Swings (American style, 32/24k)
- 7 Push-ups (no thigh touch, straight-legged)
- 7 Squats
Rest 2-3 min and then… perform max unbroken ring dips
Fitness: 7 min AMRAP of:
- 7 KB Swings
- 7 Elevated Push-ups
- 7 Squats
Rest 2-3 min and then… perform max unbroken stationary dips
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