THURSDAY

Warm-Up

2 Sets, For Quality

20 second Lateral line hops

30 second Alternating Bear Position to Thoracic Bridge 

40 second Forearm Plank Hold

20/20 Second Single Leg Glute Bridge Hold

Into.. 

3 Sets

10 Alternating Barbell Reverse Lunges

5 Jumping Back Squats

Rest 1:00 minute between sets

Strength

Back Squat

Every 3:00 minutes, 5 Sets

3 Reps @ 80-85%

3 Reps @ 80-85%

2 Reps @ 85%+

2 Reps @ 85%+

1 Rep @ 90%+ 

Percentage is based on your 1-rep max Back Squat

Conditioning

FITNESS

7:00 minute AMRAP

4-8-12-16... 

Wall Balls

Push-Ups

PERFORMANCE

7:00 minute AMRAP

5-10-15-20... 

Wall Balls 9/6kg,

Push-Ups

Primary Objective: Complete the round of 20 + 20 

Secondary Objective: Stay unbroken on Wall Balls through the round of 20 reps. If you make it to the round of 25, this may be the time to break strategically or suck it up and just go for it. 

Stimulus: Upper Body Press Interference and Wall Ball volume 

RPE: 7/10