Date: Thursday, July 4

Warm-Up & Mobility: coaches choice

Skill: none

Strength: Wide Stance Box Squat 6×2 @ 55% of 1RM

(Speed off the box is the goal)

Super Set: none

Conditioning: “Long Gone”

Mile Run Buy-in For Time

<3Minute Rest>

Then 21-15-9 with KB of your choice

Single Arm KBS Right

Single Arm KBS Left

Goblet Squats

Single Arm KB Push Press

Guide: 30 min cap 

Scale up: none 

Coaching Notes: Start off with a good effort on the mile run. 80-90%. 3 minutes rest should allow for almost full recovery. Complete all the reps per movement on one side before switching. Break them up as needed. On the push press, kb should sit just in front of your chest, not to the side of your body.

Cash Out:4 min 15 SDHP with KB + Run 100m 

HYP: none