MONDAY

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Glutes

STRENGTH

PERFORMANCE and FITNESS 

Front Squat Complex

On the 1:30 x 6 Sets

1 Pausing Front Squat

2 Front Squat

CONDITIONING 

FITNESS 

AMRAP 20:

15 Wallballs 9/6 

15 KB Swings 

15 Box Step-Ups 

15 Push Presses 

15/9 Calorie Row

PERFORMANCE  

AMRAP 20:

20 Wallballs 9/6 

20 Power Snatches

20 Box Jumps

20 Push Presses

20/14 Calorie Row