10.3.19
A. Warm Up
3 Rounds Not For Time
8 Dual KB Rack Squats @ 31X1 Tempo
10m Lateral Band Walk/side
30 second Ring Plank
B. Strength
Build up to 1RM Front Squat, record on whiteboard
C. Conditioning
400m run
15m KB Front Rack Walking Lunge 53/35
200m run
12m KB Front Rack Walking Lunge 53/35
400m run
9m KB Front Rack Walking Lunge 53/35
400m run
12m KB Front Rack Walking Lunge 53/35
200m run
15m KB Front Rack Walking Lunge 53/35
400m run
*coaches challenge 70/53