Strength Day
Warm Up:
Run 400m
Row 400m
Bike 15 Cal
6 Inch Worm with Push Up
15 PVC Pass Thrus
10 PVC Good Mornings
Mobility:
Front Rack Fixer On Box (30-45sec)
Pigeon (40 sec each side)
Knight On Box
Strength:
Back Squat or Front Squat
5 Rep Pause Squat
5-5-5-5-5
**20 Superset with Split Leg Lunges (heavy 10 each leg)
EXTRA... only if there is time
Festivus Complex
2 Deadlifts + 1 Hang Power Clean + 2Front Squats
2-2-1-1-1