GENERAL PHYSICAL PREPARATION
WARM UP
10 X-Band Walks Left/Right
10 Banded Goodmornings
10 X-Band Walks Forward/Backward
10 Glute Bridge with 1 count at top
10 Banded Goodmornings
Then,
5 Deadlifts
5 Front Squats
10 Wallballs
Rest + add light weight to bar
3 Deadlifts
3 Front Squats
3 Push Press
STRENGTH/SKILL
Front Squat Box Squat (8×3)
*@65% every 60s
METABOLIC CONDITIONING
Timebomb (Time)
In 12 minutes
50 Wallballs (20/14)
40 Burpees Over Bar
30 Deadlifts @70 (245/155) (155/110)
* With time remaining, AMRAP Wall Balls