THURSDAY

MOBILITY

Deadlift Specific Mobility Flow 

STRENGTH

Deadlift 

FITNESS

5-5-5-3-3-3

Ascending Weight each Round

PERFORMANCE 

1 x 10 @ 45% 

1 x 10 @ 65% 

1 x 6 @ 75% 

1 x 6 @ 80% 

1 x 4 @ 85% 

1 x 2 @ 90%

CONDITIONING

PERFORMANCE and FITNESS

Min on, Min Off:

S1. Ski Erg 

S2. Rope Climb  

S3. Cal AirBike 

S4. Sled Push 

S5. Max Distance HS Walk or Wall Walks 

2 Rounds Per Station before moving to the next