Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – working %s off your last heaviest set of 3 (established on 1/21) – warm up then perform 3 reps @ 80%, 3 reps at 85%, 3 reps at 90%
Fitness: Squat – Perform 3 reps each set, work up to a 6/10 RPE . After every squat set perform 20-30s of ramp bridge or superman – rest 60-90s between sets
Part 2 – Conditioning: “Level 1 Fun”
Performance: 3 rounds for time of –
- 15 Thrusters (95/65lb)
- 12 Burpees
Fitness: 10 min AMRAP of –
- 12 Thrusters
- 9 Burpees
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