CrossFit
Main strength
E2 min x 10 (5 sets)
0: 5x Front squat @35%
5x each side jump lunge (10 total)
2: 5x FS @ 45%
5x each side JL
4: 5x FS @ 55%
5x each side JL
6: 5x FS @ 65%
5x each side JL
8: 5x FS @ 75%
5x each side JL
10: 5+ reps FS @ 85%
jump lunge
Lvl6: 35/30
Lvl5 30/25
Lvl4 25/20
Lvl3 20/15
Lvl2 15/12
Lvl1 no weight
Longevity/QuickFit
Main
E3 min x 15 min (5 sets)
5 goblet squats (add weight each round up to mod-heavy set of 5)
