Warm-up & Mobility: 15 minutes
Strength: Squat – 25 minutes to establish a 1RM – 5@60%, 3@70%, 2@80%, 1@90%, 1@105% – if the last rep looks good and does not feel maximal, it is OK to do another attempt.
Conditioning – 10 minutes
- Buy in: Row 500m or Run 400m
Complete as AMRAP of:
- 5 Strict Pull-ups
- 10 Burpees
- 15 Grasshoppers (L+R=1)
