in bound


in bound

Skill: Mobilize for squats

Strength: Paused Front Squat – Week 1
Work up to a max paused front squat of
7 seconds in the bottom, 15 seconds at the top
then use 80% of that max for 3×3

Metcon: 9 min AMRAP
100m Farmer Carry (w/DBs)
9 Devil Press
12 Lunges (DB by side)

L1: 200m Carry, 50/35
L2: 100m Carry. 50/35
L3: 100m Carry, 35/20
L4: 100m Carry, 20/10

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