MOBILITY/SPECIFIC PREP
M.
Band Assisted Hip Flexor (90 secs per side)
SP.
1 Round
10 Cal Airbike
10 Mobility Lunges (5 per side)
10 Alternating Cossack Squats
GRIT SQUATS 2A
– All percentages based on 5RM Back Squat
(both front and back squat barbells).
Set 1:
10 Back Squats @ 62%
5 Front Squats @ 62%
Set 2:
8 Back Squats @ 67%
5 Front Squats @ 64%
Set 3:
6 Back Squats @ 72%
5 Front Squats @ 66%
No rest from back to front squat
2 minute rest between sets
CONDITONING
PERFORMANCE and FITNESS
4 Rounds:
1:00 – Max Cal Rower
1:00 – Max DB Snatch 22.5/15
1:00 – Max Burpees
1:00 – Rest
BODY ARMOUR
15-12-9 reps of
Ring Rows
Disc Body Saws
After each set 40m Single KB Front Rack Carry
20m (L) arm, 20m (R) arm
