MOBILITY/SPECIFIC PREP
M. Wall Couch Stretch (90 secs per side)
SP. Dynamic Primer
10 Banded Good Mornings
10 Mobility Lunges (5 per side)
10 Alternating Cossack Squats
STRENGTH
PERFORMANCE and FITNESS
Back Squat
Calculate 95 % of your 1RM Back Squat and use that to calculate below weights
3 Reps @ 70%
3 Reps @ 80%
3 Reps or more @ 90%
Perform 3 ramp up sets of 3 reps before hitting the above 3 working sets
Rest 1 min between Ramp up sets and 2 mins between Working sets
CONDITIONING
PERFORMANCE
For Time: (20 min Cap)
200m Run 20 DB Hang Snatch 22.5/15
200m Run 20 DB Lunges 22.5/15
200m Run 20 MB Sit-ups 9/6
200m Run 10 Alternating Single DB Devils Clean 22.5/15
200m Run 20 MB Sit-ups 9/6
200m Run 20 DB Lunges 22.5/15
200m Run 20 DB Hang SNatch 22.5/15
DB Devils Clean: Hang Clean after Burpee instead of Hang Snatch
