MONDAY
MOBILITY/SPECIFIC PREP
M. Wall Couch Stretch
SP. Dynamic Lower Body
STRENGTH
PERFORMANCE and FITNESS
Back Squat
Calculate 90 % of your 1RM Back Squat and use that to calculate below weights
5. Reps @ 75%
3 Reps @ 85%
1+Reps @ 95%
Perform 3 ramp up sets of 5 reps before hitting your 3 working sets
CONDITIONING
PERFORMANCE and FITNESS
5 Rounds For Time
20 Wall Balls
15 /12 Cal Row
10 T2B
5 Devils Press 22.5/15
