Warm-up:

Coaches Choice

Strength:

1) Back Squat
Warm-up/acclimate as needed, then:
5×65%
5×75%
Max Reps @ 85%

2) Bulgarian Split Squat
Weighted, 2x10ea
Use (1 or 2) DB’s

Conditioning:

AMRAP 15min
200m Run
25 Russian KB Swings
200m Run
25 Box Jumps
200m Run
25 Air Squats
200m Run
25 Weighted Sit-ups

Rx’d:
53#/35# KB
24″/20″ Box
35#/20# Sit-up

Rx’d+:
70#/53# KB
50#/35# Sit-up

108pts per round (2pts for run)

BECOME A PRO AND AVOID FAILURE IN THE KITCHEN.