Leg day
Warm Up
2 sets
200m Run
10m Bear Crawl
5/5 Dead Bugs with a pause
Mobility
2 sets
10 Wall Slides with roller
10 Shoulder extension https://www.youtube.com/watch?v=wW-GAz2CTCM
Activation
2 Sets
6/6 RDL Hold + DB Switch https://www.youtube.com/watch?v=VmqncNWNUG0
5m Forward Monster walk
5m Backwards Monster walk
5 Tempo Jumping Squats
Strength
Front Squat
Work up to working weight
6 x 4 @ 80-85% of 4RM
Rest 45sec between sets
Workout
RX
2 RFT
25 Deadlift 102.5/70
25 HSPU
50 Wall Balls 20/14 lb
SC
BB -80/55 Kg
AbMat HSPU
Fit
BB – 60/40 Kg
AbMat HSPU, Box HSPU or DB Press
Goal: Strength Endurance
Extras
Gymnastics
EMOM 12 min
Max HS Walk
Conditioning
4 Rounds
4 min Echo Bike at 80%
2 min Echo Bike at 50%
Core
4 Sets
15 V-Ups
Rest 60 sec b/w reps
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