Skills
3 sets of:
8 tempo goblet squats (5 down / 2 pause / explode up) – light
Band Walk Complex (10m forward / backwards / lateral walk left / lateral walk right)
12 band step overs (hook band at above knee height across rack, step over)
Strength
Front Squat
Sport: 1×3 @ 80%; 3×2 @ 85%
Life: 1×3 @ 75%; 3×3 @ 80%
Fundamentals: 5×3 – same weight across all sets
Metcon
Sport:
5 rounds for time of:
10 front rack lunges 115/75
12 TTB
14 hand-release push ups
Life:
5 rounds for time of:
10 front rack lunges 95/65
12 KTE
14 hand-release push ups
Fundamentals:
5 rounds for time of:
10 front rack lunges – choose load
12 hanging knee raises
14 push ups
