MOBILITY/SPECIFIC PREP
M. Wall Couch Stretch (90 secs per side)
SP. Dynamic Lower Body
STRENGTH
PERFORMANCE and FITNESS
Front Squat
Calculate 95 % of your 1RM Front Squat and use that to calculate below weights
75% x 5
85% x 3
95% x 1+
Perform 3 warm up sets of 5 reps before hitting your 3 working sets as above
Rest 2 mins between working sets
CONDITIONING
PERFORMANCE
400m Run
3 Rounds: 7 Deadlifts, 7 OH Squats. 7 HR Pushups
400m Run
3 Rounds: 7 Deadlifts, 7 OH Squats, 7 HR Pushups
400m Run
3 Rounds: 7 Deadlifts, 7 OH Squats,7 HR Pushups
Barbell. 42.5/30
FITNESS
Scale to Front Squats
