Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Squat
Performance: Warm up to 70% and then perform 3 work sets of – 2 reps @75% (of your 1RM), 2 reps at 80%, 2 reps at 85%. Please use spotters for the last two sets.
Fitness: Warm up and work in sets of 3 to an 8 RPE
Part 2 – Conditioning: “Daddio”
Performance: 4 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max reps of Thrusters (95/65lb)
Fitness: 4 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max reps of Thrusters at 6RPE
Is this a benchmark? No
