warm up
catalyst WU from the board
skill/strength
front squat 5×3 getting heavier each set, rest 3min between sets
functional fitness
practice FS using sets of 5, adding weight only if form is excellent
conditioning
7min AMRAP, add 1 rep to each movement, each round
burpee
thruster(95/45)
pull up
functional fitness
same scheme as above, but use…
burpee
wall ball
ring row
so… 1-1-1, 2-2-2, 3-3-3 and so on for 7 minutes.
stretch
butterfly 2min
pigeon 2min/leg
downward dog 4x30sec
