MOBILITY AND MAINTENANCE
S1. Wall Couch Stretch
S2. Lacrosse Ball Hip Flexor
PRIMER
2 Sets For Quality
5 Single Leg Deadlift straight into Reverse Lunge (per leg)
5 KB Windmills
20 Narrow Stance Shoulder Taps
STRENGTH
Grunt Work Week #3
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
CONDITIONING
PERFORMANCE and FITNESS
3 Rounds
15 Hang Power Cleans 42.5/30
12 Bar-Facing Burpees
9 Thrusters 42.5/30
Directly Into…
3 Rounds
9 Push Press 42.5/30
12 Front Rack Lunges 42.5/30
15 HR Pushups
BODY ARMOUR
3 Sets
8 Romanian Deadlifts
8 Pendlay Rows
12 Lying T2B
Rest 1 min between sets
