Warm-up: Indoor Run 2×5 Wall Squat 2×10 Squat 2×10 PVC Pass Through 2×10 PVC Shoulder Press Group Mobility: Mt. Climber Stretch Wrist Stretch 1st Rib Smash Strength: 1) Front Squat, 3-3-3-3-3-3+ 2) Shoulder Press, 3-3-3-3-3-3+ Warm-up with 2×3 on each movment 25min time limit Notes: Increase weight as you go up, work up to a heavy 3 rep. The 3+ will be done at 70%, aka drop set. The goal for front squat being 12 or more, shoulder press 8 or more. Conditioning: Progression Ladder 10min time limit Thruster, 95#(65#) Pull-up, strict if you got it Notes: Reps will be done as such 1 Thruster, 1 Pull-up, 2/2, 3/3 and so on till the 10min is up.
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