MOBILITY/SPECIFIC PREP
M. Banded Hip Flexor
SP. Dynamic Lower Body
STRENGTH
PERFORMANCE
Strict Press
1 x 4 @ 85%
2 x 2 @ 90%
4 x 1 @ 95%
Rest 2 mins between rounds
FITNESS
Strict Press
5-5-5-5-5
Complete a set every 2 mins
CONDITIONING
PERFORMANCE
AMRAP 13
8 Lateral Barbell Burpees, 1 Round of “Macho Man”
8 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
8 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
8 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
8 Lateral Barbell Burpees, 5 Rounds of “Macho Man”
Etc… [Continue Adding 1 Round of Macho Man]
“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell 50/35
FITNESS
5 Burpees on the spot instead of 8 lateral
Barbell. 40/30
“Wonder Woman”
3 KB SDHP
3 KB Goblet Squats
3 KB Push Press
MIDLINE
12-9-6
Plate Situps
Plate Lying Leg Raises
