MOBILITY
Band Assisted Hip Flexor (90 secs per side)
SPECIFIC PREP
1 Round
10 Alternating Mobility Lunges
10 Alternating Cossack Squats
10 KB Waiter Squats (5 per side)
(2 sec Pause in the Pocket)
10 Pausing Glute Bridges
(2 sec Pause at the top)
STRENGTH
PERFORMANCE
With a 12 min running clock
Build to a heavy 2 Rep Front Squat
FITNESS
3 Rep Back Squat
AEROBIC CONDITIONING
PERFORMANCE
5 Rounds For Time [20 Min Time Cap]:
200m Run
30 Double Under’s
300/200m Row
30 Double Under’s
FITNESS
60 Single Under’s
