Strength
1×10@60%
1×8@65%
1×6@70%
7×3@75%
MetCon
7 pull-ups
14 plate to overhead 45/25
250 m plate carry
3 rounds for time
Mobility
Roll: low back – glutes
Stretch: hamstrings (banded) 2 min – glutes (pigeon pose) 2 min
Squat therapy: 5 min
Strength
1×10@60%
1×8@65%
1×6@70%
7×3@75%
MetCon
7 pull-ups
14 plate to overhead 45/25
250 m plate carry
3 rounds for time
Mobility
Roll: low back – glutes
Stretch: hamstrings (banded) 2 min – glutes (pigeon pose) 2 min
Squat therapy: 5 min