|a beautiful place to train!!|
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM front squat.
Strength: Front squat - 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: "Kelly". Complete 5 rounds for time of...
30x box jump (24in/20in)
30x wall ball (20#/12#)
Core: 3 rounds - 20x WTD sit ups (45#), 10x WTD back extensions (45#/25#)