STRENGTH:
Front Squat:
– Build to a Heavy 4 @ RPE 9 (1 rep left in tank)
*Ultimately follow the RPE guidance, but if you feel good, try to beat last week’s 5RM.
—–then—–
Back Squat:
– 3 x 8 @ 100% of Heavy 4 from above
CONDITIONING:
EMOM 10 of:
ODD: 10 Half Burpees + Max Jump Squats
EVEN: 100m “Recovery” Jog
*The movement are completed with DBs in each hand (Rx @ 2×50/35)
*In order to complete “RX”, you must complete the 100m run every round.
CORE:
5 x :30 Half Kneeling Paloff Hold, each direction
*Movement Demo: https://youtu.be/rsy2_cux-2E
***********************************
———FITNESS OPTION———
Back Squat:
– Build to a Heavy 4 @ RPE 9 (1 rep left in tank)
*Ultimately follow the RPE guidance, but if you feel good, try to beat last week’s 5RM.
—–then—–
Back Squat:
– 3 x 8 @ 70-80% of Heavy 4 from above
CONDITIONING:
Same as above w/ no weight
CORE: Same as above
