MONDAY

SPECIFIC PREP (8:00 minutes)

2 Sets

1:00 minute Machine Choice

8 Dual Dumbbell Sumo Deadlifts

8 Scapular Pull-Ups

4/4 Lateral Box Step-Downs

Into

2 Sets

8 Barbell Good Mornings

8 Barbell Cossack Squats

4 Jumping Back Squats

STRENGTH

Back Squat

Every 2:00 minutes, 5 Sets 

1 x 5 @ 72%

1 x 5 @ 75%

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

Percentage is based on your 1-rep max Back Squat

SPECIFIC WORKOUT PREP and PRIMER (10:00 minutes)

Teach specific movements or talk through efficiency tips

Burpee Box Jump

Dual Dumbbell Squat Clean *Can be outside the legs or inside the legs for the movement today

Chest to Bar Skill Work and Pull-Up Scaling

2 Sets, Build Intensity

2 Burpee Box Jump Overs

3 Dual Dumbbell Squat Cleans

4 *Pull-Up Option

Rest 30 seconds, then repeat

CONDITIONING

"Third Wheel"

15:00 minute AMRAP (In Partners you go, I go)

2-4-6-2-4-6 etc.... Burpee Box Jump Overs

8 Dumbbell Squat Cleans (22.5/15kg)

8 Chest to Bar Pull-Ups

Box Height: 24/20''