Listen, CFP loves your kids. We love having them here and enjoy when you share the importance of fitness with the next generation of Spartans. But if you could just make sure that the lights are off and things are picked up before you leave it would really help out the coaching staff.
Warm-up
2 to 4 minutes in Z1.
Then, 5 minutes of…
10 KBS
10 goblet squats
5 inchworms
Mobility
Front squat mobility – hips, ankles and front rack prep
Strength
A1. Front Squat – work up to a 5RM with :04 pause + 1×5 @90%
A2. HSPU’s – 3 to 5 ME sets
Rest :30 between, at least :90 after
WOD
“The Empire”
10 min AMRAP
30 wall balls (20/14#)
20 box jumps (24/20”)
10 T2B
Cool Down
Spend some time recovering here.
