Strength
Fitness: Back Squat
1 x 10-12 @30X1
2 x 12-14 @20X1
* Build across sets
Performance: 1 x 20 Back Squat (+5# from last time. If this is your first time, use 60%. If you cannot continue to add weight, use the Fitness rep scheme.)
Conditioning
Fitness:
2 sets, each for time:
- 50 Single Unders
- 10 Front Squats (75/55)
- 20 Kettlebell Swings (53/35)
- 250m Row
Rest 6:00
Performance:
2 sets, each for time:
- 50 Double Unders
- 10 Overhead Squats (75/55)
- 25 Kettlebell Swings (53/35)
- 250m Row
Rest 6:00
Mobility
2 minutes, Front Rack mobility drill