Strength
Back Squat (2-2-2-1-1-1 (3 x 1 @ 90%))
E2MOM for 18′:
Sets 1-3: 5 reps @ ~30-50% (warm-up sets)
Sets 4-6: 2 reps @ ~65- 85% (ascending)
Sets 7-9: 1 GOOD FORM rep @ 90% (same weight all sets)
Record weight used for last 3 sets – should be a heavy single but NOT a 1RM attempt or failure
Conditioning
3 Rounds for Quality (NOT FOR TIME):
160 ft. (4 lengths) Heavy Sled Push
1 Pause Wall Walk**
200 Meter Farmer’s Carry
1 Pause Wall Walk**
**Each wall walk is done with a 15 sec. hold in the handstand/wall plank position before walking feet down