Skills
3 sets of:
10 front-foot elevated split squat (10L/10R) – unloaded
15 band good mornings
:20 hollow body hold
Strength
Back Squat
Sport: 1×2 @ 85%; 1×1 @ 90%; Continue on to heavy single
Life: 1×3 @ 80%; 1×2 @ 85%; 1×1 @ 90%; Continue on to heavy single
Fundamentals: 5-3-3-2-2-1-1-1; gradually building to a heavy, but safe, single.
Metcon
Sport/Life:
7 sets of:
11 deadlifts @ bodyweight (Note: should be light enough for each set to be unbroken)
100m sprint
*Rest walk 100m back to start
Fundamentals:
7 sets of:
11 deadlifts – choose load
100m sprint
*Rest walk 100m back to start
