MONDAY

MOBILITY

S1.  Lacrosse Ball Hip Flexor

S2. Wall Couch Stretch

SPECIFIC PREP

2 Sets For Quality

5 Single Leg Deadlift straight into Reverse Lunge (per leg)

5 KB Windmills

20 Narrow Stance Shoulder Taps

Straight into

20 Cross Crawlers

STRENGTH

Grunt Work Week #1

Back Squat

With a Running Clock:

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", where we then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week, building upon these loads.

CONDITIONING

PERFORMANCE and FITNESS

10 Rounds For Time:

10 Wall Balls 9/6

3 Deadlifts 100/70

5 Burpee Bar Hops