warm up
run 2 laps
3x
5 ring push ups
4 TGU/Arm heavy but perfect form
3 strict or band assisted pull ups
strength
back squat
5@50%; 5@60%; 3@70%; 5×2@90%
percentage is of 1RM, rest no more than 2 min between sets
functional fitness
5×5 increassing weight if form is solid
taper
5×3 at 70% of 1RM
conditioning
EMOM for 7 minutes
12 burpees
functional fitness
5x
AMRAP in 30s
Burpees
rest 90s
stretch
supine hamstring
death stretch
shoulder extension
