WEAR SOCKS TODAY
Warm up
- 10 goublet squats with 3 point contact
- 10 double bounce moutian climbers with 2 sec hold each leg
- banded pulls, pushes and medial raises
- corner hip and ankle release with bands 1 min each position
Strength
A) Back Squat 4×4 @ 70%,
1×3 @ 75%,
2×2 @ 80%,
1×1 @ 90%
B) For Time
15-12-9-12-15 – DB Thruster @ 65/45lbs/ DB push press – C2B Pull-up/ pull ups or rings – Burpee
NFT C1) Sled Pull – 4x50ft (heavy) rest 30sec C2) Legless Rope Climb/ regular rope climbs/lying down/hanging – 4x15ft; rest as needed
