Skills
3 sets:
8 tempo plate front squats (5 down / 1 pause / 5 up)
10 Bulgarian split squat (10L/10R) – unloaded
:20 glute bridge hold
Strength
Pause Front Squat + Front Squat
3 second pause at bottom of squat
Sport: 1×1+2 @ 70%; 3×1+2 @ 75%
Life: 1×1+2 @65%; 3×1+2 @ 70%
Fundamentals: 4×1+2 – same weight across all sets
Metcon
Sport:
AMRAP 15:00
10 front rack lunges 135/95
200m burden run w/med ball
10 HSPU
Life:
AMRAP 15:00
10 front rack lunges 115/75
200m burden run w/med ball
3 wall walks
Fundamentals:
AMRAP 15:00
10 front rack lunges – choose load
200m burden run w/med ball
3 wall walks
