MONDAY

MOBILITY/SPECIFIC PREP 

M. Couch Stretch (90 secs per side) 

SP. KB Squat Complex  

STRENGTH 

FITNESS

Back Squat  

5-5-5-5-5

PERFORMANCE

Front Squat  

5-5-5-5-5

With a 10 min running clock, complete a set every 2 mins 

(0:00, 2:00, 4:00, 6:00, 8:00) 

CONDITIONING  

FITNESS 

On the 4:00 x 4 Rounds:

15/10 Calorie Row 

1 Round of “DT”

PERFORMANCE 

On the 4:00 x 4 Rounds:

20/15 Calorie Row

1 Round of “DT”

FOUNDATIONS

On the 4:00 x 4 Rounds:

12/8 Calorie Row 

1 Round of “X”