MONDAY

MOBILITY/SPECIFIC PREP 

M. Couch Stretch (90 secs per side) 

SP. KB Squat Complex  

STRENGTH 

FITNESS

Back Squat  

5-5-5-5-5

PERFORMANCE

Front Squat  

5-5-5-5-5

With a 10 min running clock, complete a set every 2 mins 

(0:00, 2:00, 4:00, 6:00, 8:00) 

CONDITIONING 

FITNESS & FOUNDATIONS  

4 Rounds For Time:

15/12 Calorie Row

15 Box Step Overs

12 Kipping Knees 2 Chest 

9 DB Front Squats 15/10 

PERFORMANCE 

4 Rounds For Time:

18/14 Calorie Row

15 Box Jump Overs

12 Toes To Bar

9 DB Front Squats 22.5/15 

MIDLINE

15-12-9

Disc Inchworms

Side Plank Rotations (L)

Side Plank Rotations (R)