MONDAY

MOBILITY

Wall Couch Stretch

SPECIFIC PREP

1 Round

10 Alternating Mobility Lunges

10 Alternating Cossack Squats

10 KB Waiter Squats (5 per side)

(2 sec Pause in the Pocket)

10 Pausing Glute Bridges

(2 sec Pause at the top)

(2 sec Pause at the bottom)

STRENGTH

Back Squat

FITNESS

5-5-5-5-5

PERFORMANCE

3-3-3-1-1

CONDITIONING

AMRAP 15

FITNESS

15 Front Squats or KB Goblet Squats

60 Single Unders

15 Deadlifts

60 Single Unders

PERFORMANCE

15 Overhead Squats 45/32.5

30 Double Unders

15 Deadlifts 45/32.5

30 Double Unders

MIDLINE

2 Rounds

:40 secs KB Taps

:20 secs Rest

:40 secs Toe Taps

:20 secs Rest

:40 secs V-Snaps

1 min Rest