MOBILITY/SPECIFIC PREP
M. Wall Couch Stretch
SP. Dynamic Lower Body
STRENGTH
PERFORMANCE and FITNESS
Back Squat
Calculate 95 % of your 1RM Back Squat and use that to calculate below weights
5 Reps @ 65%
5 Reps @ 75%
5 Reps @ 85%
Perform 3 ramp up sets of 5 reps before hitting your 3 working sets
CONDITIONING
PERFORMANCE
5 Rounds for Time
200m Run
12-10-8-6-4
Hang Power Cleans 50/35
Front Rack Lunges 50/35
Pull-Ups
FITNESS
10-8-6-4-2 Reps of
