TUESDAY

MOBILITY

S1. Banded Hip Flexor (90 secs per side) 

SPECIFIC PREP 

10 KB Single Leg Deadlift to Reverse Lunge 

10 KB Waiter Squats 

10 Shoulder Taps 

10 Toe Taps 

STRENGTH (GRIT SQUATS)

– All percentages based on 5RM Back Squat (both front and back squats).

Set 3:

6 Back Squats @ 70%

5 Front Squats @ 64%

Set 1:

10 Back Squats @ 60%

5 Front Squats @ 60%

Set 2:

8 Back Squats @ 65%

5 Front Squats @ 62%

No rest from back to front squat

2 minute rest between sets

CONDITIONING 

PERFORMANCE and FITNESS 

On the Minute x 3: 

10 Burpee Box Jump Overs (24″/20″)

Scale to 8 

Rest 1 Minute

On the Minute x 3: 

1 Round of  “Cindy”

Rest 1 Minute

On the Minute x 3: 

18/15 Cal Row

Scale to 15/12 

Rest 1 Minute

On the Minute x 3: 

20 DB Snatch 22.5/15 

Scale to 16