Skills
3 sets of:
20 alternating box steps ups (10L/10R) – step up height no higher than knee
8 tempo plate front squats (5 down / 3 pause / explode up)
10 banded monster walk (10F/10B/10L/10R)
Strength
Back Squat
Sport/Life: 3×8 @ 70-75% of 1RM
Fundmentals: 3×8 – same weight across all sets
Metcon
Sport:
7 rounds for time of:
7 thrusters 115/75
7 burpee CTB pull ups
Life:
7 rounds for time of:
7 thrusters 95/65
7 burpee pull ups
Fundamentals
7 rounds for time of:
7 thrusters – choose load
7 burpee + jumping pull up
