Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Front Squat: 1×5@60%, 5@65%, 2×5@70%
Fitness: Front Squat – Work in sets of 5 to an RPE of 7 or 8
Part 2 – Conditioning: Spice Boy
3 rounds at each movement before rotating. :40s for Max Reps, :20s Rest
- Row for Calories
- Wall balls (20/14lb)
- Sit-ups
- KB Swings (24/16k)
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