Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – 3 sets of 2 with consistent good form at 70-75% (The weight can increase over these three sets but not significantly. This should be where you can practice perfect form.) Spoiler alert: Save your heavy lifting for when we retest the 1RM Squat soon. Use today to practice perfect form.
Fitness: Front Squat – light volume – 3 reps every ~90 seconds at 6 RPE for 12 minutes
Part 2 – Conditioning: “Eminem”
Performance: AMRAP 9 min of –
- 6 Wall ball (20/14lb)
- 8 Russian KB Swing (32/24k)
- 12 Manmakers with DBs
**Man Maker: Push up, Row Right,Row Left
Fitness: AMRAP 9 min of –
- 6 Wall Ball
- 8 Russian Swing
- 12 DB Man Maker
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