MONDAY

MOBILITY AND MAINTENANCE

S1. Lacrosse Ball Hip Flexor

S2. Wall Couch Stretch

PRIMER

5 Mobility Lunges (per side)

5 Single Leg Deadlift straight into Reverse Lunge (per leg)

5 Waiter Squats (per arm)

20 Narrow Stance Shoulder Taps

STRENGTH

Grunt Work Week #2

Back Squat

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

With a Running Clock:

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed "On the 2:00", where we then transition to five sets of singles "On the 1:00".

PERFORMANCE and FITNESS

AMRAP 15

30 Double Under’s

300/200m Row

10 Hang Power Cleans 50/35

10 Push Jerks 50/35

10 Burpee Bar Hops