TUESDAY

MOBILITY

S1. Lacrosse Ball Glutes/Hip Flexor 

SPECIFIC PREP 

Mobility Flow 

 

STRENGTH

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 1:

10 Back Squats @ 62%

5 Front Squats @ 62%

Set 2:

8 Back Squats @ 67%

5 Front Squats @ 64%

Set 3:

6 Back Squats @ 72%

5 Front Squats @ 66%

No rest from back to front squat

2 minutes rest between sets

CONDITIONING 

FITNESS  

2 Rounds For Time:

800/600m Row

8 Burpee Pull-Ups 

12 Thrusters 30/25 

16 Box Jump Overs  

PERFORMANCE 

2 Rounds For Time:

1,000/750m Row

10 Bar Muscle-ups

15 Thrusters 40/30 

20 Box Jump Overs