FRIDAY

SPECIFIC PREP

1 Round

10 Mobility Lunges

10 Alternating Cossack Squats

10 Plank Get-Ups

10 Prisoner Squats (pause 2 secs in pocket)

STRENGTH

Front Squat

3-3-3-3-3

Complete 3-4 warmup sets with 5 working sets being the goal, weight should be ascending each set with weight jumps between 5-10kg. Finishing on a Heavy set of 3 reps.

CONDITIONING 

PERFORMANCE

AMRAP 14

8 Lateral Barbell Burpees, 1 Round of “Macho Man”

8 Lateral Barbell Burpees, 2 Rounds of “Macho Man”

8 Lateral Barbell Burpees, 3 Rounds of “Macho Man”

8 Lateral Barbell Burpees, 4 Rounds of “Macho Man”

8 Lateral Barbell Burpees, 5 Rounds of “Macho Man”

Etc… [Continue Adding 1 Round of Macho Man]

“Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell 60/40

FITNESS

5 Burpees on the spot instead of 8 lateral

Barbell. 40/25

MIDLINE FINISHER

1:00 Plank

:30/:30 Side Plnak