Warm-up
3 sets of:
8 tempo goblet squats (5 down / 3 pause / explode up)
20 band stepovers (band hooked across rig above knee height; alternate lead leg)
5 standing broad jumps
Strength
Back Squat
Sport/Life:
3×8 @ 65% of 1RM
Fundmentals:
3×8 – same weight across all sets
Metcon
Sport:
AMRAP 12:00
12 wall balls
10 burpees
8 TTB
Life:
AMRAP 12:00
12 wall balls
10 burpees
8 KTE
Fundamentals
AMRAP 12:00
12 wall balls
10 burpees
8 hanging knee raises
