Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Squat – 20 min
Performance: Work to a heavy set of 3 – approx 80% of your 1RM
Fitness: Work in sets of 3 to a moderate load
Part 2 – Conditioning: “Dragon”
Performance: AMRAP 12 minutes of –
- 5 Strict Pull-ups
- 7 Push-ups
- 9 Front Squat (115/75lb)
Fitness: AMRAP 12 minutes of –
- 5 Strict Pull-ups with assistance
- 7 Push-ups (Raised as needed)
- 9 Front Squat or goblet squat (95/65 or less)
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