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”ht
Strength
Deadlift
Sport/Life:
20:00 to work up to a 1RM deadlift
Fundmentals:
20:00 to work up to a 3RM deadlift
Metcon
Elizabeth
21-15-9
Clean, 135# / 95#
Ring Dips
*8:00 time cap. Scale accordingly to maintain intensity.
