THURSDAY

MOBILITY

Lacrosse Ball

• Glutes/Hips

SPECIFIC PREP

Travelling Dynamic

Squat Prep

GRIT SQUATS 3B

– All percentages based on 5RM Back Squat

(both front and back squat barbells).

Set 3:

6 Back Squats @ 85%

5 Front Squats @ 75%

No rest from back to front squat

2 minute rest between sets

Set 1:

6 Back Squats @ 75%

5 Front Squats @ 70%

Set 2:

6 Back Squats @ 80%

5 Front Squats @ 72.5%

CONDITIONING

FITNESS

AMRAP 12:

50 Single-Under’s

9 Banded Assisted Pullups

50 Singlle-Under’s

9 Front Squats

50 Singlle-Under’s

9 Push Press

PERFORMANCE

AMRAP 12:

25 Double-Under’s

9 Pull-ups

25 Double-Under’s

9 OH Squats 42.5/30

25 Double-Under’s

9 Push Jerks 42.5/30

BODY ARMOUR

2-3 sets

8 Barbell Romanian Deadlifts

8 Barbell Pendlay Rows

16 Pushups