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