TUESDAY 6/19

WARM UP

3X20 GLUTE BRIDGES + 30s SINGLE ARM BANDED LAT STRETCH/SIDE

STRENGTH

6X6 SINGLE ARM OVERHEAD ALT. REVERSE LUNGE/SIDE

CONDITIONING

6RFT

-200M RUN

-10 TOES TO BAR

-6 OHS 115/75

MONDAY 6/18

WARM UP

3X8 DOWN DOG WALKS + 10 SIDE PLANK ROTATIONS/SIDE

BARBELL SKILL/ STRENGTH

5X3 SPLIT JERK W/ 2s PAUSE IN THE SPLIT, REST 2 MINS

CONDITIONING

10 MIN CLOCK

5-10-15-20-25…ETC

-WALL BALLS 20/14

-40 DOUBLE UNDERS

FRIDAY 6/15

WARM UP

3X30s PIGEON STRETCH/SIDE + 3 PLANK WALK OUTS

ACCESSORY STRENGTH

A) 8 SINGLE LEG BARBELL RDL/LEG, REST 1 MIN

B) 8-10 RING DIPS, REST 1 MIN

CONDITIONING

15 MIN TIME CAP

10-8-6-4-2-4-6-8-10 REPS FOR TIME

-DEADLIFT 135/95

-PULL UPS

WEDNESDAY 6/13

WARM UP

3X10 BAND PULL APART + 10 SIDE PLANK CRUNCHES/SIDE

STRENGTH

5X2 STRICT PRESS + 3 PUSH PRESS + 4 POWER JERK, REST 2 MINS

CONDITIONING

12 MIN AMRAP

-20 ALT DB SNATCH 50/35

-20 DB SINGLE ARM OVERHEAD WALKING LUNGE (10R/10L) 50/35

-20 TOES TO BAR