TUESDAY

SPECIFIC PREP

3 Sets, For Quality

30 seconds Jump Rope Practice

25/25ft (8/8m) Lateral Band Walk

25/25ft (8/8m) Banded Monster Walk

30 seconds Banded Glute Bridge March

30 seconds Banded Psoas March

Strength

Every 3:00 minutes, 5 Sets 

5 Back Squats

Start @ 70% and increase to a 5 Rep Max

Conditioning

“Walking Tall”

24:00 EMOM 

Minute 1: 10 Front Rack Reverse Lunges, For Load 

Minute 2: 15 GHD Sit-ups or Plate Situps

Minute 3: 50 Double Under’s or 30 Crossover Singles 

Minute 4: 40m Sled Pull 

Minute 5: 1 min Max Alternating DB Snatch 22.5/15

Minute 6: Rest 

Front Rack Reverse Lunges are from the Rack

Suggested Starting Load @ 69/42.5kg