Fundamentals:
1) Lecture: Squat Series (Air Squat and Back Squat)
2)15:00 to Find 5RM Back Squat
3) 8:00 AMRAP of:
- 10 Air Squats
- 20 yard Bear Crawls
- 20 yard Broad Jumps
- 10 MB Slams
4) GHR/Razor Curls: 3xSub-Max
Fitness:
1) 6:00 EMOM of Back Squat x 3 @ 20×1 ~ 60-70% of 1RM
2) Back Squat: 8, 4, 2, 2
3) KB Rear Foot Elevated Split Squat: 3×6 Each Leg
4) 3 Rounds for max reps of:
- Unbroken Wall Balls (20/14)
- Rest 5:00
- *If total of 3 rounds is less than 50 then perform 75 total wall balls broken up as needed
Athletes:
See Board at gym
