TUESDAY

**DELOAD WEEK**

MOBILITY

Band Assisted Hip Flexor 

(2 mins per side)

SPECIFIC PREP 

10 Single Leg Deadlifts (R)

10 Waiter Squats (R)

20 Shoulder Taps 

10 Single Leg Deadlifts (L)

10 Waiter Squats (L)

STRENGTH 

PERFORMANCE AND FITNESS 

EMOM 10 

3 Back Squats 

Aim is not to max out with weight, instead to focus on posture/position/range of motion. 

Option to increase load incrementally every min or every 2mins. Aim is to finish on a COMFORTABLY Heavy set of 3 

CONDITIONING 

FITNESS 

AMRAP 15

16 Wallballs 

14 Single Dumbbell Alternating Power Snatches 22.5/15 

12/9 Cal Row or Ski Erg  

10 Burpees  

PERFORMANCE 

AMRAP 15

21 Wallballs 9/6 

18 Single Dumbbell Alternating Power Snatches 22.5/15 

15/12 Cal Row or Ski Erg  

12 Burpees  

Work in with a Partner, one starting on Wall Balls, other starting on Cals 

MIDLINE 

2-3 Rounds 

10 Disc Inch Worms straight into Disc Drag the remainder of astro 

Scale to 10 disc inch  worms straight into 5-10m disc Drag