| Thursday |
| Warm up |
| – 1x: Lateral lunges > + calf scoops < + figure 4 > – 1x: high knees >< + butt kicks >< + frog hops >< – 3x: Barbell back squat x 10 + Barbell strict press x 10 + RDL x 10 |
| Strength |
| 4 sets: Hang clean and jerk x 4 (start in hang, catch in squat, stand, reset, push jerk) Between sets: – Ab rollouts x 10 – stretch |
| Work |
| Individual work: – 500m Row – 20 Barbell Thrusters – 20 Hanging knee tucks – 500m Ski – 20 Dual KB Cleans (no squat) – 20 Deficit push ups – P Lot Run x 2 2x: – Dual Front Rack Carry >< – Plate sit up x 10 *You don’t have to rush through this. Use challenging weight and break reps into sets as needed. |
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