TUESDAY

MOBILITY AND MAINTENANCE

S1. Lacrosse Ball Hip Flexor

S2. Wall Couch Stretch

PRIMER

5 Mobility Lunges (per side)

5 Single Leg Deadlift straight into Reverse Lunge (per leg)

5 Waiter Squats (per arm)

20 Narrow Stance Shoulder Taps

STRENGTH

Grunt Work Week #3

Back Squat

With a Running Clock:

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

Week #3 in our progression.

CONDITIONING (TIME)

FITNESS

80 SU’s, 15 KB Swings

80 SU’s, 15 HR Pushups

80 SU’s, 25 Wall Balls

80 SU’s, 25 Deadlifts

80 SU’s, 25 Wall Balls

80 SU’s, 15 HR Pushups

80 SU’s, 15 KB Swings

PERFORMANCE

40 DU’s, 15 Hang Power Cleans

40 DU’s, 20 HR Pushups

40 DU’s, 30 Wall Balls

40 DU’s, 30 Deadlifts

40 DU’s, 30 Wall Balls

40 DU’s, 20 HR Pushups

40 DU’s, 15 Hang Power Cleans