| Friday |
| Warm up |
| – 2 min any machine/run – 3x: air squats x 10 + feet wide rotations x 6 + Calf scoop x 5/5 – 3x: Barbell back squat x 10 + BB GM x 10 + superman x 10 |
| Strength |
| Option 1) Back Squats -10-8-6-6-4-4-4 Option 2) Deadlift -10-8-6-6-4-4-4 Pick one. Rest/Recover/Stretch between sets |
| Work |
| 2x then back to top for 1x each: 2x: – B.A.R – Slider pull/push w/5 push ups at each end (start with 5 push ups, pull to second cone, 5 push ups, push back to first cone, no push ups – 10 push ups total) 2x: – Thrusters x 10 – Ab roll out x 10 2x: – WTD step up with knee drive x 12 total – RDL x 10 |
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