Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – 4 sets of 5 reps at 72-75% focusing on form and speed. Warm up, then hit all 4 sets at the same weight; this is volume work.
Fitness: Squat – 4 sets of 5 reps working up to an 7-8 RPE
Part 2 – Conditioning: “Where’s Waldo?”
Performance: For time – 21-15-9 reps of –
- C2B pull ups
- Burpee Box Jump overs (24/20″)
**Begin Ea round with a 200m run
Fitness: 10 min AMRAP of –
- 200m Run
- 12 Ring row or pull up progression
- 12 Burpee Box Jump overs
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