MONDAY

MOBILITY AND MAINTENANCE

S1. Wall Couch Stretch

S2. Lacrosse Ball Hip Flexor

PRIMER

2 Sets For Quality

5 Single Leg Deadlift straight into Reverse Lunge (per leg)

5 Waiter Squats (per arm)

10 Plank Get-Ups

STRENGTH

Tempo:

* 5 Seconds Down

* 1 Second Pause

* Regular Stand

Tempo Back Squat

5 Sets:

1 Tempo Back Squat

2 Back Squats

Rest as needed between sets.

CONDITIONING

PERFORMANCE and FITNESS

AMRAP 20:

20 Wallballs

20 Hang Power Snatch 40/30

20 Box Jumps 24/20

20 Front Squats 40/30

20/15 Calorie Row