TUESDAY

MOBILITY/SPECIFIC PREP 

S1. Couch Stretch (90 secs per side)

S2. Box Pigeon Stretch (90 secs per side) 

STRENGH 

PERFORMANCE and FITNESS 

(LINEAR WEEK 3)

Back Squats 

11-9-7-5-3-1 

Complete a set every 2 mins 

(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)

Aim is to finish on 90-95% of 1RM Back Squat  

CONDITIONING 

FITNESS

10-9-8-7-6-5-4-3-2–1

Hang Power Cleans 

Burpee Bar Hops 

30 Single Under’s after each Round 

PERFORMANCE 

10-9-8-7-6-5-4-3-2–1

Power Cleans 

Burpee Bar Hops 

20 Double Under’s after each Round 

RX 60/40 

INT/MST 50/35 

BEG 40/30 

MIDLINE 

2 Rounds 

10 KB Turkish Sit-ups (5 per arm) 

20 Ab Mat Situps 

30 KB Flutter Kicks