THURSDAY

MOBILITY

Lacrosse Ball

• Glutes/Hips

SPECIFIC PREP

Travelling Dynamic Squat Prep

GRIT SQUATS 2B

– All percentages based on 5RM Back Squat

(both front and back squat barbells).

Set 3:

7 Back Squats @ 85%

5 Front Squats @ 70%

No rest from back to front squat

2 minute rest between sets

Set 1:

7 Back Squats @ 75%

5 Front Squats @ 70%

Set 2:

7 Back Squats @ 80%

5 Front Squats @ 70%

CONDITIONING (FOR TIME) 30 min time cap

PERFORMANCE and FITNESS

In Partners Share

20-20-20-20-20-20-20-20-20-20

Cal Machine

4–8-12-16-20-24-28-32-36-40

Wall Balls 9/6

40-36-32-28-24-20-16-12-8-4

KB Swings 24/20