STRENGTH
1) Front Box Squat – Regular Stance: 6 x 3 @85% of 8/26, every 60s.
– If no 1RM Front Box Squat use 70% of 1RM Front Squat
2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete.
L2/L1: Single Leg Bounds 6 x 5 ea.
CONDITIONING
4 Rounds – not for time:
UnBroken 100 Meter Farmer Carry (70, 53)
25 Russian KBS (70, 53)
25 Goblet Squats (70, 53)
Rest as needed.
*If you put the KB down during the carry, a penalty of 1 Minute Wallsit hold for each pause.
20:00 Time Cap
EXTRA CREDIT
Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.