MOBILITY/SPECIFIC PREP
Mobility: Banded Hip Flexor (90 secs per side)
Specific Prep: 1 Round with a Single KB
5 KB Single Leg Deadlift straight into Reverse Lunge (per leg)
5 KB Windmills (per arm)
5 KB Waiter Squats (per arm)
10 V-Snaps
20 Cross Crawlers
STRENGTH (Week 6)
PERFORMANCE and FITNESS
Front Squat (Percentages based off 3RM)
2-2-2 @ 93%
1-1-1 @ 95%
With 2 mins rest between each set
CONDITIONING
PERFORMANCE and FITNESS
4 Rounds For Time: (15 min Cap)
18/12 Calorie Row
15 Box Jump Overs 24″/20″
12 Toes To Bar
9 Double Dumbbell Front Squat 22.5/15
Everybody’s workout starts on the rower
