Skills
3 sets of:
10 goblet squats w/ 1 sec. pause in hole
10 tap swings
10 V-ups
Strength
Back Squat
Sport: 4×5 @ 75%
Life: 4×5 @ 70%
Fundamentals: 4×5 – same weight across all sets
Metcon
Sport:
On a 12:00 clock, ascending ladder of:
1-2-3-4-5…
Thruster 135/95
*100m sprint after each round
Life:
On a 12:00 clock, ascending ladder of:
1-2-3-4-5…
Thruster 115/75
*100m sprint after each round
Fundamentals:
1-2-3-4-5…
Thruster – choose load
*100m sprint after each round
