THURSDAY

MOBILITY/SPECIFIC PREP

M.

Lacrosse Ball Glutes

Lacrosse Ball Hip Flexors

SP.

1 Round

10 Cal Machine (warmup pace)

10 Yoga Pushups

10 Cal Machine (warmup pace)

10 Alternating Mobility Lunges

10 Cal Machine (warmup pace)

10 Alternating Cossack Squats

GRIT SQUATS 4B

– All percentages based on 5RM Back Squat

(both front and back squat barbells).

Set 3:

5 Back Squats @ 90%

5 Front Squats @ 75%

No rest from back to front squat

2 minute rest between sets

Set 1:

5 Back Squats @ 80%

5 Front Squats @ 70%

Set 2:

5 Back Squats @ 85%

5 Front Squats @ 75%

(“PARTNER FILTHY FIFTY”)

PERFORMANCE and FITNESS

50/40 Cal AIrbike or Ski Erg

50 Hang Power Snatch 35/27.5

50 Front Squats 35/27.5

50 Hang Power Cleans 35/27.5

50 KB Swings 24/20

50/40 Cal AIrbike or Ski Erg