Front squat, strength or skill
Skill: 5-5-5-5-5 pause squats to a medium weight
Pause 2 seconds at the bottom of each rep
Strength: 5-5-5-5-5 to find 5 rep max
Perform warmup sets, starting with an empty bar, and begin 1st set of 5 at approximately 60% of your 1 rep max.
Perform a set of DB incline bench, followed by a set of front squats and rest as needed. Increase weight only as you maintain proper for and full depth for all reps. Record heaviest DBs for at least 7 reps in final set. If able, max rep the final set instead of stopping at 10.
77 wall ball shots for time, with 7 burpees at the end of each minute. 7 minute time cap. Record time to complete or total reps if capped/out of time.
Warmup: 3 rounds of
300 meter run or row
12 band good morning
9 strict pushup
6 bumper plate squat and 1/2
3 strict slow inchworm with 5-10 second wrist stretch each rep
Additional mobility: roll out lats and scape on slam ball or foam roller.