THURSDAY

Warm-Up

2:00 minutes Machine

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Sumo Stance Goodmornings

10 Barbell Cossack Cossacks

Strength

Deadlift (Heavy Session)

Every 3:00 minutes, 5 Sets

6 Reps @ 70%

6 Reps @ 70%

4 Reps @ 75%

4 Reps @ 75%+

4 Reps @ 80%

Conditioning "Into the Fire"

Fitness

3 Rounds For Time

11/8 Calorie Echo Bike

9 Burpees

45 Single Under’s

9 Burpees

Performance

3 Rounds For Time

15/12 Calorie Echo Bike

9 Burpees

30 Double Under’s

9 Burpees

Goal: Sub 9 minutes

Time Domain 8-11 minutes

Time Cap: 12 minutes

2-3 People per Echo Bike Single File,Send Fastest Athlete off First

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Complete the workout as close to 9 minutes as possible

Secondary Objective: Keep the Double Under’s unbroken

Stimulus: Sprint Chipper

RPE: 9/10 *Go fast or go home

Optional Accessories 

2-3 Sets, For Quality

20 GHD Medball Reverse Hyper Extension

30/30 second Banded Paloff Press Hold

30/30 second Side Plank