Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – working off your estimated 1RM (see a coach if you don’t know how to estimate it), perform 1 set of 3 reps at 75%, 1 set of 3 reps at 80%, 1 set of 3 reps at 85%. Please spot each other on the second and third sets. The last rep of the last set may be a slow grinder but this should be a weight where you could get one more rep if you absolutely had to.
Fitness: Squat 5×5 @ RPE 7 with 30 sit-throughs between sets
Part 2 – Conditioning: “Spice Boy”
Performance: For max reps – 3 rounds at each movement before rotating. :40s for Max Reps, :20s Rest
- Row for Calories
- Wall ball (20/14lb)
- Sit-ups
- KB Swings (24/16k)
Fitness: For max reps – 3 rounds at each movement before rotating. :40s for Max Reps, :20s Rest
- Row for Calories
- Wall ball
- Sit-ups
- KB Swings
