Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Front Squat – 2-2-2-2-2
Fitness: Front Squat 8×2, climbing in weight – try to hit an RPE of 8/9
Part 2 – Conditioning: “Level 1 Test… times 2”
Performance and Fitness: For time – score is first round time, add total working time to notes
Perform within a 15 min time cap, of –
- Run 400m
- 40 squats
- 30 sit-ups
- 20 Push-ups
- 10 Pull –ups
Rest 3 minutes, repeat the workout – but move from pull-ups up to run. Your goal is to finish within 30 seconds of your first round time.
Goal for first round times: men = under 6:30, women = under 7:00
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