Strength:
A. Split Squats (1 sec pause at bottom of each rep): 4×8 each leg
B. RDLs @ 40×0 Tempo: 4×5
Conditioning (Test):
Fitness:
12 min AMRAP:
- 7 Front Squats (65% 1RM)
- 3 Wall Walks
Performance:
7 Rounds:
- 7 Front Squats (155/105)
- 6 HSPU
(15 min cap)
Extra:
Midline Work
3 Rounds:
- Handstand Hold – 10 to 60 secs
- L Hang – 10 to 60 secs