Skills
3 sets of:
8 tempo plate front squats (5 down / 1 pause / 5 up)
15 band good mornings
5 air squat to box jump 24”/20”
Strength
Back Squat
Sport: 1×5 @ 80%; 3×3 @ 85%
Life: 1×5 @ 75%; 3×5 @ 80%
Fundamentals: 4×5 – same weight across all sets
Metcon
Every 4:00 for 16:00
Sport
25 double unders
10 front squats 115/75
10 pull ups
10 burpees
Life
25 double unders
10 front squats 95/65
10 pull ups
10 burpees
Fundamentals:
50 single unders
10 front squats – choose load
10 jumping pull ups
10 burpees
