1) 0:00 – 10:00 – Every 2:30 X 4 Sets: Front Squat (5-3-3-2)
Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.
２) 10:00 – 18:00 – Every 2:00 X 4 Sets: 7/Side Single Leg Good Morning.
For most athletes start with an empty bar. Perform all reps on 1 leg and then switch to the other. Goal should be to do these without touching down with the other foot for the entire 7 reps…work that balance.
3 rounds for max reps:
1 Minute Wall Balls 20/14#
1 Minute American KBS 24/16kg
1 Minute Bike Calories
1 Minute Rest