A. Heavy Front Squat + Back Squat (same bar, same weight)
3 Sets:
Front Squat 1.1; rest :10 between
rest :30
Back Squat 2-3 Reps
rest 2 Mins
6 RFT
30 Double Unders
“5 DB Step Overs 50/35 20″”/16″””
10 Wall Ball Shots 20/14
MFIT
4 rounds:
Back rack rev lunges x4-6e
Rest :30-1 min
Weighted wall sit hold 1 min
Rest 1-2 mins
Conditioning:
EMOM 6
16 SA DB Thruster (8e)
12/10 cal row
Rest 2 mins
EMOM 6
SA OH walking lunge 50 ft
48 DU/SU
Mobility:
10 90/90s e side
Couch stretch 1 min e side