WARM-UP:
Front Rack Mobility Focus
STRENGTH:
5 x 1 @ 90% of 1RM
-then-
3 x 12 Back Rack Weighted Step-up, alt legs
*choose weight (heavier than last week)
*set box height to right above knee
*be sure to extend working leg fully before putting other leg on box
CONDITIONING:
In Teams of 2:
200/170/140 Calorie Row
*Non working teammate must be in wall sit
**12 Minute Cap
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———Foundations Athletes———
STRENGTH:
5 x 3 Front Squat focusing on Position
-then-
3 x 12 Back Rack Weighted Step-up, alt legs
CONDITIONING:
Same as above