MONDAY

MOBILITY/SPECIFIC PREP

M. Wall Couch Stretch (90 secs per side)

SP. Dynamic Lower Body

STRENGTH

PERFORMANCE and FITNESS

Front Squat

Calculate 90 % of your 1RM Front Squat and use that to calculate below weights

75% x 5

85% x 3

95% x 1+

Perform 3 warm up sets of 5 reps before hitting your 3 working sets as above

Rest 2 mins between working sets

CONDITIONING

FITNESS

3 Rounds For Time:

12/9 Cal Airbike

12 Kipping Knees

12/9 Cal Row

12 Box Jump Overs

12 Wall Balls

PERFORMANCE

3 Rounds For Time:

15/12 Cal Airbike

15 Toes To Bar

15/12 Cal Row

15 Box Jump Overs 24″/20″

15 Wall Balls