Strength
Fitness:
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Performance:
Utilizing 75% of max Front Squat, Front/Back Squat, 5 x 4-8
Do 4 front squats, rerack bar, take a breath, then immediately do 8 back squats. Five sets; get some.
Conditioning:
In 10 minutes complete 75 double unders, then, in time remaining complete as many rounds as possible of the ascending ladder:
- 2 Seabag Shoulders (60/40)
- 2 Pull-Ups
- 4 Seabag Shoulders
- 4 Pull-Ups
- 6 Seabag Shoulders
- 6 Pull-Ups
- 8…