Monday

Warm up

10 Banded rows of the rig

:30 Second plank

10 Big circles forward

10 Big circles backwards

6-8 empty back squats with temp ( 5 seconds down)

Worlds greatest stretch 3-5 x each side

x 2 -3 rounds or 7 minutes whichever comes first

Strength / Skill

3 x 5 @ 50-60%

3 x 3 @ 70-75%

3 x 1 @ 80-90%

Workout

5 - 10 -15

Front Squats 155/105#

Box jumps 24/20"

Every minute on the minute perform 1 burpee and then continue you workout where you left off.

Thursday