WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Lying Banded Hamstring

SP. Dynamic Lower Body

STRENGTH

PERFORMANCE and FITNESS

Deadlift

Calculate 95 % of your 1RM Deadlift and use that to calculate below weights

5 reps @ 75%

3 reps @ 85%

1+reps @ 95%

Perform 3 ramp up sets of 5 reps before hitting your 3 working sets

CONDITIONING

FITNESS

15/12 Calorie Row

4 Rounds For Time:

PERFORMANCE

20/16 Cal Row

15 Box Jump Overs 24″/20″

10 Double Dumbbell Front Squats 22.5/15

5 Power Cleans 80/50