Warm up x1

Long Lap, then

Up and Back:

Twisting Lunges

Toy Soldiers

Monster Walk

Mob: Foam roll quads, lats and shoulders; LAX smash pecs and subscap.

Lifts: All out POWER

Find your 80% 1RM for each lift and then:

  1. Deadlift 3x5

  2. Backsquat 3x5

  3. Bench Press 3x5

Super sets:

     D. 3x10 GHD Back Extensions

          3x10 Ring Rows

Conditioning:

  • For Time  -

50 Situps

Short Lap

50 Air Squats

Short Lap

2:00 Elbow Plank

Short Lap

50 Alt. Leg Glute Bridges (25 each leg)

Short Lap

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