warm up
10min jump rope- start with singles working to a max rep attempt at DUs
strength
back squat 3×5 adding weight from last time
you may do 2 additional sets of as warm up. theses should be VERY light!
functional fitness
same as above
strength endurance
1×21 at 70% of heaviest set from above. aim for unbroken. if you must reset, rest 1min between sets.
functional fitness
DO NOT do the strength endurance work!
conditioning
9min AMRAP
10 wall balls(20/14)
20 push ups
30 sit ups
functional fitness
5 rounds, rest 90s between rounds
10 wall balls(14/10)
10 push ups
10 sit ups
stretch
death stretch
wall straddle
calves
