Mobility: Hip (playlist video here)
Skill Practice Warm Up: 8 min to find your deepest 1 rep strict Handstand push up, or max reps at a fixed height (if you can go head to floor or lower)
TEST: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increasing weight- testing for max weight!).
Metabolic Conditioning: “Fortunate Son”
For time, 3 rounds
12 front squats (50% of 1RM)
12 burpee pull ups
Scaling Guide: 4 – 10 minutes.
Log your results online by clicking here.
Coaching Tips: Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better.
For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.
Optional ‘Cash Out’: 10 push ups, 15 squats, 4 rounds