Strength
Work up to a 1 rep max Front Squat
Conditioning
4 sets of…
8L/8R DB Push Press
8L/8R DB Row
8L/8R DB box step ups
(pick the heaviest DB you can while still able to hit at least 4 reps)
When finished then..
200 meter walking lunge
CrossFit 1850
because strong people are hard to kill…
CrossFit 1850 