Prep:
3 Sets:
5/side Alt Box Step Ups
5/side SL Banded RDLs
Fitness:
A. Front Foot Elevated Goblet Split Squat
6/side @ 1010
every 75 sec x 4 sets
(Tough sets across – aim for same weight across)
Front foot on 45# plate for men and 95# for women
B. Front Squat
12min
Build to a tough set of 2 @ 31X1
C. AMRAP10
200m Run
15 Wallballs 20/14 10/9′
10 Burpees
Essentials
A. Goblet Split Squat
6/side @ 1010
every 75 sec x 4 sets
(Tough sets across – aim for same weight across)
B. Front Squat
12min
Build to a tough set of 2 @ 31X1
C. AMRAP10
200m Run
10 Wallballs (tough weight)
8 Burpees