Skills
10 goblet split squats (back foot on ground, 10L / 10R) – light
8 squat-to-box jump – tallest possible
15 band pull aparts
Strength
Front Squat
Sport: 3×3 @ 70%; 2×3 @ 75%
Life: 3×3 @ 65%; 2×3 @ 70%
Fundamentals: 5×3 – same weight across all sets
Metcon
Sport/Life/Fundamentals
For time:
1 mile run
100 burpees
1 mile run
*Sport tier, wear a weight vest or body armor.
