Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
Est. 1rm
**Cap @ 30min
**to qualify for this lift, You must have been training here three Months and have BSQ’d every week for the past 4
Fitness:
Work to a heavy triple.
Part 2 – Conditioning:
“Cindys Dead”
Performance:
15 Deads 135/95
5 rounds Cindy
12 Deads 185/125
3 rounds of Cindy
9 Deads 225/155
1 round of Cindy
Fitness:
15 Deads RPE 5
5 rounds Cindy
12 Deads RPE 6
3 rounds of Cindy
9 Deads RPE 7
1 round of Cindy
**Ring rows for pull ups and elevate push ups if necessary for ROM.
