MONDAY

MOBILITY/SPECIFIC PREP

M. Banded Hip Flexor 

SP. Dynamic Lower Body 

GRIT SQUATS 7A

– All percentages based on 5RM Back Squat

5 Back Squats @ 87%

4 Back Squats @ 92%

3 Back Squats @ 97%

3 Back Squats @ 101%

3 Back Squats @ 105%

Rest 2 mins between sets 

CONDITIONING

5 Rounds for Time  4 Rounds for time

FITNESS 

200m Run  

12 Wall Balls 

8 Burpee BSO’s

6 Pull-ups  

30 Single Under’s

PERFORMANCE

200m Run  

15 Wall Balls 

10 Burpee BJO’s

5 C2B Pull-ups 

30 Double Under’s