Strength
A1. 5 x 5 Bench Press @ 21×1 Tempo
- 7-8 RPE for all five sets
A2. 5 x 5 Tall Box Jumps
- Step down, no bounding
Conditioning
For time:
- 90 Double Unders
- 30 Kb Swings (60#/44#)
- 30 Alternating Pistols
- 60 Double Unders
- 20 Kb Swings
- 20 Alternating Pistols
- 30 Double Unders
- 10 Kb Swings
- 10 Alternating Pistols
Scaling:
- Dubs → .5x Dubs → 2x Singles
- Pistols → Reverse Lunges w/ Plate (35#/25#) → Reverse Lunges (weightless)