MONDAY

MOBILITY/SPECIFIC PREP

M. Lacrosse Ball Glutes/Hip Flexor

SP. Dynamic Lower Body

STRENGTH

PERFORMANCE and FITNESS

Back Squat

Calculate 90 % of your 1RM Back Squat and use that to calculate below weights

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Perform 3 ramp up sets of 5 reps before hitting your 3 working sets

CONDITIONING

AMRAP 10

FITNESS

5 Power Cleans 40/30

10 Front Rack Reverse Lunges 40/30

10 Pushups 2 Target

60 Single Under’s

PERFORMANCE

5 Power Snatch 40/30

10 OH Reverse Lunges 40/30

15 Push-Ups

30 Double-Unders

MIDLINE

15-12-9

Plate Situps

Plate Lying Leg Raises