TUESDAY

MOBILITY

S1. Lacrosse Ball Glutes (1 min per side)

SPECIFIC PREP

1 Round 

5 KB Single Leg Deadlift into Step Back Lunge (R)

5 KB Single Leg Deadlift into Step Back Lunge (L)

10 KB Waiter Squats (5 per arm)

20 Toe Taps 

BACK SQUAT WAVES

Wave #3:

8 Back Squats 65 %

6 Back Squats 75 %

4 Back Squats 85 % 

Rest up to 60 secs between Sets and 2 mins between Waves.

IF POSSIBLE Add 2.5-5kg on Last weeks weights.

Wave #1: 

8 Back Squats 60 %

6 Back Squats 70 %

4 Back Squats 80 %

Wave #2:

8 Back Squats 62.5 %

6 Back Squats 72.5 %

4 Back Squats 82.5 % 

CONDITIONING

FITNESS 

AMRAP 15 

40 Single Under’s 

10 Single DB Box Step-Ups 

40 Single Under’s 

10 Single DB Devils Press 

40 Single Under’s 

7/5 Cal Assault Bike 

PERFORMANCE 

AMRAP 15

20 Double Under’s 

10 Single DB Box Step-Ups

20 Double Under’s  

10 Single DB Devils Press

20 Double Under’s 

10/7 Cal Assault Bike 

DB. 15/10