MONDAY

MOBILITY/SPECIFIC PREP

M. Banded Hip Flexor

SP. 1 Round

12 Mobility Lunges (6 per side)

12 Bottoms Up KB Squats (6 per side)

12 Single Leg Deadlifts (6 per side)

12 Lying Glute Bridges

STRENGTH

PERFORMANCE / FITNESS / FOUNDATIONS

With a 15 min Running Clock 

Establish a 5RM Back Squat 

CONDITONING

FITNESS 

AMRAP 12:

50 Single-Unders

9 Kipping Knees 

50 Single-Unders

9 Hang Power Cleans

FOUNDATIONS 

AMRAP 12:

50 Single-Unders

9 Lying T2B

50 Single-Unders

9 KB Swings 

MIDLINE 

1 Round Max Effort 20/10

1 min Side Plank (R)

1 min Side Plank (L)