Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: 5 sets of 3 reps @80% 3RM established two weeks ago (all at same weight)
Fitness: 5 sets of 3 working up to a RPE of 8
Part 2 – Conditioning: “Penny Lane”
Performance: E3MoM for 12 min (rest until next work period)
- 200m Shuttle Sprint
- 3 Muscle ups (or 6 C2B or 9 Pull-ups)
- 12 Box jumps (24/20″)
Fitness:
- 200m Shuttle Sprint
- 12 Pull-up progressions
- 15 Box step-ups (24/20″)
Is this a benchmark? No
