THURSDAY

MOBILITY/SPECIFIC PREP

M. Banded Hip Flexor

SP. 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

GRIT SQUATS 6B

– All percentages based on 5RM Back Squat

(both front and back squat barbells).

Set 3:

3 Back Squats @ 100%

5 Front Squats @ 75%

No rest from back to front squat

2 minute rest between sets

Set 1:

3 Back Squats @ 90%

5 Front Squats @ 70%

Set 2:

3 Back Squats @ 95%

5 Front Squats @ 72.5%

CONDITIONING

18 min AMRAP (Partners 1:1)

PERFORMANCE and FITNESS

T1.   

4 C2B Pull-ups or (Pull-ups)

8 OH Squats 40/30 or (Front Squats)

20 Double Under’s or (40 Singles)

T2.

12 Single DB Box Step-Ups 22.5/15

8 Hang Power Snatch 40/30

4 Burpee Bar Hops

Partner A completes T1. Partner B completes T1.

Partner A completes T2. Partner B completes T2.