MOBILITY/SPECIFIC PREP
M. Lacrosse Ball Glutes/Hip Flexor
SP. Dynamic Lower Body
STRENGTH
PERFORMANCE and FITNESS
Front Squat
Calculate 95 % of your 1RM Front Squat and use that to calculate below weights
3 Reps @ 70%
3 Reps @ 80%
3 Reps @ 90%
Perform 3 building sets of 3 reps before hitting your 3 working sets
CONDITIONING
PERFORMANCE
“The Ghost”
4 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Under’s
1:00 Rest
FITNESS
1:00 Single Under’s
BODY ARMOUR
3 Rounds
10 Glute Ham Raises
10 Disc Body Saws
