Focus Squat technique and Glute activation
10x Hip Mobility Drill
5x Squat Mobility Drill
5x Squat Execution Drill
5x Front Rack to High Ellbow per Side
5x Loaded Ancle Drill
3 Rounds of
5x Hip Thrusts
3x Sit Release High Jumpgs
10 OTM
2x Box Squats 50%
5x Squat Mobility Drill
10x Hip Mobility Drill
10x Burpee Dog Drill
3 Rounds of – take easy weights
5 Good Morning Deadlifts
5 Hip Thrusts
3 Hang High Pulls
C) Conditioning – Deadlift
5×50%; 3×60%; 1×70%
7×1 >90%; rest as needed[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width="1/2"][vc_column_text]
5×12 Back Squats
12, 10, 8, 20 Bench Press
3×8 Sets Pos. Bench Press
3×8 Military Press
3×8 Bent over Bar Row
4x Max Pull-Ups
3×8 Rev. Flys
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Day 4
A) Warmup
3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns with straight arms
B) Conditioning
For Time
Run 500 alt. Row 250
50 Push-Ups
Run 400 alt. Row 200
40 Push-Ups
Run 300 alt. Row 150
30 Push-Ups
Run 200 alt. Row 100
20 Push-Ups
Run 100 alt. Row 50
10 Push-Ups
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