MOBILITY/SPECIFIC PREP
M. Foam Roller (Posterior Chain)
SP. (1 Round)
5 Single Leg Deadlift straight into Reverse Lunge (L)
5 Single Leg Deadlift straight into Reverse Lunge (R)
10 Alternating Cossack Squats (use KB if possible)
15 Lying Hip Extensions
10 Banded Pull-Aparts (red)
10 Banded Pendlay Rows (red)
STRENGTH
EMOM 10
3 Deadlifts
Barbell weight remains the same and should be 60-70% of your 1RM
CONDITIONING
PERFORMANCE and FITNESS
Min On Min Off for 2 Rounds moving from station to station.
S1. Ab Mat Situps
S2. Max Dead Ball Carry
S3. Double Under’s
S4. DB Box Step-Ups 15/10
S5. Sled Pulls 80/60
Deadball Weight.
RX. 55/45
INT/MST. 45/35
BEG. 35/25
