WU
- 200m
- 10 Air Squat
- 30” wall-sit Hold
- 20m Duck Walk
- 20m toe touches
- 5 Empty Bar Back squat
STRENGTH
A. 10 - 8 - 6 - 3 - 2- 1
- Back Squat
B. 3x
- 10 deficit close feet KB squat
- 12 deficit KB reverse lunges
- 10 BB good morning
CONDITIONING
TABATA
A . Every 2’ / 1’ x 3:
- 10/8 CAL
* Max Clean and jerk
B. Every 2’ / 1’ x 3:
- 15/20 Wall-balls
* Max Front Squat
*Score: total reps A&B
Comments