Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
Strength
Back Squat
• 5 sets of 5 reps at 90% of 5RM
Shoulder Press
• 5 sets of 5 reps at 90% of 5RM
Deadlift
• 1 set of 5 reps at 90% of 5RM
Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups