Dynamic Effort Lower (speed day)

Strength

Front Squat (1×8 @ 50% + 30#)

“Princess Leia”

30-20-10
OHS (95,65)
Box Jumps (30,24)
KB Swings (55,35)
**20min time cap

4×8 band assisted inverse curls

3×12 Overhead Walking Lunge

4x45sec. Chinese Plank

50 Banded Pull Throughs

https://conjugatefitness.wistia.com/medias/a94gmd98sw