MONDAY

MOBILITY/SPECIFIC PREP

M. Wall Couch Stretch

SP. Dynamic Lower Body

STRENGTH

PERFORMANCE and FITNESS

Back Squat

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

5 Reps @ 65%

5 Reps @ 75%

5 Reps @ 85%

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

CONDITIONING

FITNESS

4 Rounds For Time

15/12 Cal Row

12 Kipping Knees 2 Chest

10 DB Box Step-Ups

5 Power Cleans

PERFORMANCE

4 Rounds For Time

20/15 Cal Row

15 T2B

10 DB Box Step-Ups 15/10

5 Power Snatch 60/40