Conditioning:

Run 5K

For Time

Meet at north end of the LaFortune Golf Course parking lot at 0800.

 

Strength & Skill:

Run 100m

1 Rope Climb (18/15′)

Run 100m

5 Squat Cleans (95/63)

Run 100m

1 Rope Climb (18/15′)

Run 100m

4 Squat Cleans (115/73)

Run 100m

1 Rope Climb (18/15′)

Run 100m

3 Squat Cleans (125/83)

Run 100m

1 Rope Climb (18/15′)

Run 100m

2 Squat Cleans (135/93)

Run 100m

1 Rope Climb (18/15′)

Run 100m

1 Squat Cleans (155/103)

 

For Time

 

Mobility:

Plantar Surface Mobilization – 1:30/foot

Couch Stretch – 1:30/leg

Banded Bully – 1:30/arm

 

 

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