A) Warm-up
5:00 of Dynamic Warm-up then,
Grab an empty Barbell and Complete:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Squat Cleans
*Add weight
5 Squat Cleans
5 RDLs
*Bring bar over to rack and set-up for Box Squat
B) Mobility
Banded Ankle Mobility x 2 sets each leg.
C) Strength
Front Squat Box Squat: Work up to a 1RM. Rest 2:00
– 8-10 Sets
– Sit back on Box
Beginners: 5 x 5, adding if form permits.
*Compare to Month 1
D) Conditioning
“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters
Rx+:(95, 65)
L3: (65, 35)
L2: (55, 65)
L1: (45, 25)
10:00 Cap
*If running is not a viable option sub a 500m row.
E) Extra Credit
Choose between:
100 Banded Leg Curls each
100 Banded Pull-throughs
50 Reverse Hypers
5:00 X-Band Walks