THURSDAY
STRENGTH
Warm Up: 3 rounds of
Barbell Complex @ 75, 85, 95lbs
50m Run
Hip Swivel Stretch
1) 8 Rounds of
4x Barbell Front Squat - increase weight
Plyo Jump Lap (4 jump boxes set up in a line)
Prisoner's Stretch
2) 6 Rounds of
5x Strict weighted pull ups right into...
3x Heavy Ball Slams right into...
4x Clapping Push Ups
3x Floor Angels 3/3
3) 6 Rounds of
4x Tire Flips (or deadlift if not tire) immediately into
30 yard suicide sprint
3-3-3 toe touch complex
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