Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – 3×3 workups – Warm up then work to 95-90% of your 3RM – determine the weight for your top (last) set. Perform 85% of that number for your first workset, your second set should be 92.5 % of your top set.
Fitness: 5×5 Squat @ 7 RPE + 20 hollow rock or 40 sec hollow hold
Part 2 – Conditioning: “Helen” Rx is ON
Performance: 3 rounds for time of –
- 400m Run
- 21 KB swing (24/16k)
- 12 Pull-ups
Fitness: 3 rounds for time of –
- 400m Run
- 21 KB swing
- 12 Ring Rows
