Warm up
400m Run
Squat therapy/preparation
Strength Test:
15 minutes to find your 1 Rep Max Back Squat
Metcon:
10 minutes to prep for
“Fran”
21-15-9
Thrusters 96/65 lbs
Pull-ups
After recovery
3 sets of 10 of GHD hip extension
Warm up
400m Run
Squat therapy/preparation
Strength Test:
15 minutes to find your 1 Rep Max Back Squat
Metcon:
10 minutes to prep for
“Fran”
21-15-9
Thrusters 96/65 lbs
Pull-ups
After recovery
3 sets of 10 of GHD hip extension