Mobility- Hip capsule :1min each leg
Super couch :1min each leg
Warm Up- 50 doubles
Then 3 rounds not for time of Cindy
Strength: 7×3 clusters with 90 second rest in between each set
Accessory: single arm shoulder press(kb/db)- 5×5/5
Conditioning- Fran
21-15-9
Thrusters @ 42.5/30kg
Pull ups (ring rows as scale)
Scaling for Fran will be 50% of your 1rm front squat
