THURSDAY

MOBILITY/SPECIFIC PREP

M. Banded Hamstrings

SP. Dynamic Lower Body

STRENGTH

PERFORMANCE and FITNESS

12 min Running Clock

Deadlift

Build to a Heavy Set of 5

As a guideline, in your earlier sets rest up to a min, when closer to your final sets rest up to 90 secs. During the 12 mins aim to complete 5-7 sets of 5

CONDITIONING

FITNESS. 16/11 Cal Row

Round 1: 40/30

Round 2: 45/32.5

Round 3: 50/35

Round 4: 55/37.5

Round 5: 60/40

PERFORMANCE

5 Rounds x AMRAP 3:

21/15 Cal Row

9 Box Jump Overs 24″/20″

Max Power Cleans

Rest 1:00 Between Rounds