Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Front Squat – 15 minutes to hit a heavy double
Fitness: Front Squat – increase in weight to hit sets of 2 reps – not to exceed a 6 RPE, between sets perform 20 Russian Twists
Part 2 – Conditioning: “Won’t you take me to… Tabata Town?!”
Performance: Tabata intervals, stay at the same movement for 8 rounds of –
- Mountain climber (L+R=1)
- KB Swing (24/16k)
- Thrusters (75/55lb)
- G2OH with plate (45/25lb)
- Zero Count burpee*
*Like a burpee but you only go to the plank position
Fitness: Tabata intervals, stay at the same movement for 8 rounds of –
- Mountain climber (L+R=1)
- KB Swing
- Thrusters with unloaded barbell
- G2OH with plate
- Zero Count burpee*
*Like a burpee but you only go to the plank position
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