TUESDAY

MOBILITY/SPECIFIC PREP

M. Wall Couch Stretch (2 mins per side)

SP. 1 Round

5 KB Single Leg Deadlifts (R)

5 KB Single Leg Deadlifts (L)

10 KB Alternating Cossack Squats

5 KB Windmills (R)

5 KB Windmills (L)

STRENGTH

PERFORMANCE and FITNESS

Wave #3

Set #7 – 6 Back Squats @ 77%

Set #8 – 4 Back Squats @ 82%

Set #9 – 2 Back Squats @ 87%

Wave #1

Set #1 – 6 Back Squats @ 67%

Set #2 – 4 Back Squats @ 72%

Set #3 – 2 Back Squats @ 77%

Wave #2

Set #4 – 6 Back Squats @ 72%

Set #5 – 4 Back Squats @ 77%

Set #6 – 2 Back Squats @ 82%

Percentages based off 1RM Back Squat

Rest up to 90 secs Between Sets and 2 mins Between Waves.

Increase Loads Slightly With Each Wave.

CONDITIONING

PERFORMANCE and FITNESS

3 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Burpees
1 Minute Ski Erg
1 Minute DB Step Back Lunges 22.5/15
1 Minute Rest

Farmers Carry: 22.5/15

Set up groups of 2-4 people per station. Everybody rotates through 5 stations in the above order then all rest together on the 6th min. Follow this sequence for 3 rounds (18 mins)