Strength
Front Squat (5 x 7 @ 60-65%)
Every 3:30, for 5 rounds:
7 Front Squat @ 60-65% of 1RM (if you can clean it, perform from the floor; otherwise, may use a rack)
10 Hamstring Curls on Med Ball (both legs together)
Rest as needed between movements. Work on ensuring strong bridge position does not collapse on hamstring curls; move slowly and keep core strong
Conditioning
“Body, Wait”
For Time (16′ CAP):
Start: 400m Run or Row
Then, 8-7-6-5-4-3-2-1 reps:
Strict Handstand Push-Ups (up to 1 abmat)
Pull-Ups
Finish: 400m Run or Row
Scaling:
Seated DB Press
Ring Rows
Cash-Out
Midline Finisher
4x: 30 sec Hollow Hold, 30 sec Rest
Scale by adjusting work/rest ratio