Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – 1 set of 6 reps @70%, 2 sets of 4 reps @75%, 2 sets of 2 reps @80%
Fitness: Squat 5 sets of 3 reps @ RPE 7, follow ea set with 30 hollow rocks
Part 2 – Conditioning: “Mt. Evans”
Performance: 3 RFT of –
- 8/8 FR Goblet Squat (24/16k)
- 18 Pull-ups
- 15 KBS (24/16k)
- 12 HSPU
Fitness: 3 RFT of –
- 8 Goblet Squat
- 18 Ring Rows
- 15 KBS
- 12 Seated DB press, RPE 6
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