MOBILITY/SPECIFIC PREP
M. Band Assisted Hip Flexor (90 secs per side)
SP. 1 Round
10 Alternating Mobility Lunges
10 Alternating Cossack Squats
10 Russian Baby makers
10 Plank Get-Ups
STRENGTH (TESTING)
PERFORMANCE
1RM Back Squat
With an 15 min running clock build to a 1RM Back Squat
Post Weights on scoreboard
FITNESS
3RM Back Squat
With an 15 min running clock to build to a 3RM Back Squat
Post Weights on scoreboard
CONDITIONING
PERFORMANCE
“Ghosted”
4 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 DB Snatch 22.5/15
1:00 Airbike
1:00 Rest
Work in waves, everyones workout starts on the rower
