FRIDAY

SPECIFIC PREP

8:00 minutes : For Quality

30 second Goblet Squat Ankle Mobility

10 Goblet Cossack Squats

10 Russian Kettlebell Swings

5/5 Single Arm Kettlebell Thruster

5 Burpee Squat Jump

STRENGTH

Every 2:00 x 4 Rounds

3 Front Squats, 

Starting @ 75% and building to a heavy triple for the day.

-Directly Into-

Every 2:00 x 4 Rounds

Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple

Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple

Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple

Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple

CONDITIONING (For Time)

"Fancy Fran"

FITNESS

12-10-8-6-4

PERFORMANCE

14-12-10–8-6

Alternating Sgl DB Burpee Clusters

Strict Pull-Ups

BODY ARMOUR

3 Sets, For Quality

10 Banded Sissy Squat Leg Extensions

100ft (30m) Reverse Sled Drag

14/10  Plank Hip Drops , Slow and Controlled