Crossfit
A) Back squat
1×1@ 90-93% 1RM
Then 2×5 @ 73-75%
Then 2×10 @ 63-65%
*25 minute cap
B) 10 minute ascending ladder:
30 DU (60 single unders)
1 db burpee (35/25lb)-1 db GTOH-1 db thruster-1 db front rack lunge
30 DU- 2 of each db movement
30 DU-3 of each..etc etc
*Lunges are total reps, not per side
C) Mobility/ recovery: Lacrosse ball to glutes with contract/ relax
Rx-Plus
45-50lb/30-35lb