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Back Squat Test

Warm-up: 2 rds 10 Cal Row 10 Goblet Squat 10 Double Mtn Climber 10 Single Leg DeadLift (5 per leg) 5 Push-up + Mobility Strength: 20 minutes Back Squat 1RM Conditioning: 10 min Amrap 10 Push Press (135/95) 12 Kb Swing (53/35) 14 Pistols (alternating)

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Fight Song

Warm-up: Coach's Choice Skill: 10-15 minutes to work on Weakness Teams of 2 100 Cal Row 80 WallBall 60 Power Clean (95/65) 40 STO 20 Burpee Box Over *While one partner is running 400 m.

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Twilight

Warm-up: 2 rds 10 Goblet Squat 10 Kb Swing 10 Half Kneel Press (1 rd per leg) + Mobility Strength: 20 minutes 5 sets 2 Front Squat @90%+ 5 Tempo Ring Push-upĀ (4 sec down/explode up) Conditioning: 10-8-6-4-2 Hang Clean (155/105) Front Rack Lunge (alternating) 2-4-6-8-10 HSPU

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