10-12-2021

Warm-up

400m run
3 rds
10 Banded good mornings
25′ monster walk forward
25′ monster walk backward
10 banded squats
:30 handstand hold

Mobility

PVC
1 min banded tricep stretch (es)

Strength

Back squat
1×1 @ 60%
1×1 @ 70%
1×1 @80%
1×1 @85%
1×1 @90%
1×1 @95%
3 attempts at a 1rm

Conditioning

Fight Gone Bad
3 rounds for total reps
1) Wall Ball (20/14)
2) Sumo Deadlift High Pull (75/55)
3) Box Jumps (20″)
4) Push press (75/55)
5) Cal row
* Rest 1 min after each 5 minute rounds