Skills
3 sets of:
10 barbell good mornings – empty bar or very light
8 KB front-foot elevated squat (8L/8R)
12 bent-over rear delt flyes – light
Strength
Deadlift
Sport:
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
Life:
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%
Fundamentals
8-6-4-2 – increasing load with each set
Metcon
Sport:
For time:
21-18-15-12-9-6-3
Russian KB swings 70/53
Ball slam
Box jump + step down 24″/20″
Life:
For time:
21-18-15-12-9-6-3
Russian KB swings 53/35
Ball slam
Box jump + step down 24″/20″
Fundamentals:
For time:
21-18-15-12-9-6-3
Russian KB swings – choose load
Ball slam
Box jump + step down
