THURSDAY

MOBILITY/SPECIFIC PREP

M.

Band Assisted Hip Flexor (90 secs per side)

SP.

1 Round

10 Russian Baby Makers

20  Alternating KB Goblet Alternating

10 Alternating KB Goblet Cossack Squats

20 Shoulder Taps straight into

20 Cross Crawlers

GRIT SQUATS 1B

– All percentages based on 5RM Back Squat

(both front and back squat barbells).

Set 3:

8 Back Squats @ 80%

5 Front Squats @ 70%

Set 1:

8 Back Squats @ 70%

5 Front Squats @ 65%

3 x Warmup sets of 5/5 Front/Back

No rest from back to front squat

2 minute rest between sets

Set 2:

8 Back Squats @ 75%

5 Front Squats @ 70%

CONDITONING

PERFORMANCE and FITNESS

EMOM 24

Min 1. 15/12/9 Cal Ski

Min 2. 40m Sled Pull (2 lengths)

Min 3. 15/12 GHD Situps

Min 4. 5 Clean and Jerks 60/40

Min 5.  1 Round of “Mindy”

Min 6. REST

“Mindy”

3 Bar Muscle Ups + 6 HR Pushups + 9 KB Goblet Squats 24/20

Scaled “Mindy”

3 C2B Pull Ups or Pull-ups + 6 HR Pushups + 9 KB Goblet Squats