MOBILITY/SPECIFIC PREP
M. (90 secs per side)
Lacrosse Ball Glutes and Hip Flexor
SP. 1 Round
12 Light KB Single arm Bottoms up Squats (6 per hand)
12 KB Single Leg Deadlifts (6 per side)
12 Lying Hip Extensions
12 Plank Get-Ups straight into
12 Alternating Shoulder Taps in Prone straight into
12 Crawlers
STRENGTH
GRIT SQUATS 1B
– All percentages based on 5RM Back Squat
(both front and back squat barbells).
Set 1:
8 Back Squats @ 70%
5 Front Squats @ 66%
Set 2:
8 Back Squats @ 75%
5 Front Squats @ 68%
Set 3:
8 Back Squats @ 80%
5 Front Squats @ 70%
No rest from back to front squat
2 minute rest between sets
CONDITIONING
PERFORMANCE
EMOM 20
Min 1. 14m DB Front Rack Lunges 22.5/15
Min 2. 15 Plate Deficit Pushups
Min 3. 40m Heavy Sled Push (2 lengths of astro)
Min 4. 5 Bar Muscle Ups
Min 5. :40 secs Max Cal Airbike
FITNESS
EMOM 20
Min 1. 14m DB Suitcase Lunges
Min 2. 12 Pushup to Target
Min 3. 40m Heavy Sled Push (2 lengths of astro)
Min 4. 5 C2B Pull-ups or Pull-ups
Min 5. :30 secs Max Cal Airbike
