Skills
3 sets of:
20 alternating glute bridge march
15 KB Romanian deadlifts – light
:20 side plank on elbow (:20 L / :20 R)
Strength
Deadlift
Sport: 3×5 @ 70%; 2×5 @ 75% of 1RM deadlift
Life: 3×5 @ 65%; 2×5 @ 70% of 1RM deadlift
Fundamentals: 5×5 – same weight across all sets
Metcon
Sport:
AMRAP 7:00
7 wall balls
7 burpee box jumps 24”/20”
Rest 2:00 then;
AMRAP 7:00
7 burpee box jumps 24”/20”
7 CTB pull ups
Life:
AMRAP 7:00
7 wall balls
7 burpee box jumps 24”/20”
Rest 2:00 then;
AMRAP 7:00
7 burpee box jumps 24”/20”
7 pull ups
Fundamentals:
AMRAP 7:00
7 wall balls
7 burpee box jumps
Rest 2:00 then;
AMRAP 7:00
7 burpee box jumps 24”/20”
7 jumping pull ups
