Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Front Squat – 15 mins to hit a 1RM
Fitness: Front Squat – 15 mins to work in sets of 3 to hit an RPE of 8/9
Part 2 – Conditioning: “Propaganda”
Performance: 4 RFT of –
- 21 Wall ball (20/14lb)
- 15 Box jumps (24/20″)
- 9 Pull-ups
Fitness: 4 RFT of –
- 21 Wall ball
- 15 Box jumps or step-ups
- 9 Pull-up progressions
Is this a benchmark? No
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