Some squatting and a taste of the Sectionals!

Warm Up: -10-15 squat therapy against wall -10-15 squat with band around knee

Body Weight Strength Endurance Test: Max push-ups. The Fine Print: either all on knees or all on toes. Chest and thighs touch ground on each rep. LOG your results as this is a Benchmark!

Strength: Front Squat 5RM 4-5 Warm-up Sets.

L1 - do 3 sets across of 5 reps using same weight. L2/3 - 3 Work Sets: Work up to 5RM. Use build up of:  5@75-78% - 5@80-83% - 5@85-88% of 1RM

Metcon (The Sectional Taster!) 3 Rounds for time:

  • 10 OHS (boys 95#/girls 65#)
  • 10 Burpees

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