Warm up

5’ Jump rope

 

2 RNFT

200m run

8 each leg single leg glute bridge with foot on a bench

30” sumo squat stretch

5 strict pull ups

bear crawls/crab walk

 

Strength

1RM box squat (box should be set up just below parallel)

 

Conditioning

21-18-15-12-9-6-3 Unbroken OHS @95/65

 

5’ rest

 

“For time” (10’ Time Cap)

50 strict HSPU

 

Scales

OHS

L1 85/60

L2 75/55

L3 65/45

L4 45/35

 

HSPU

L1 Multiple ab mats

L2 DB/KB strict press strict press