Skills
3 sets of:
10 Cossack squats – weighted if possible
5 seated box jumps – tallest possible; seat height below parallel.
15 banded good mornings
Strength
Back Squat
Sport/Life: 8RM; then 2×8 @ 90% of 8RM
Fundmentals: 3×8 – same weight across all sets
Metcon
Sport:
3 rounds for time of:
400m run
15 wall balls
15 box jumps 24”/20”
15 pull ups
Life:
3 rounds for time of:
400m run
15 wall balls
15 box jumps 24”/20”
15 pull ups
Fundamentals
3 rounds for time of:
400m run
15 wall balls
15 box jumps 24”/20”
15 jumping pull ups
