• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

For Time:

• Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

• 75 Russian KB Swings 55/35
• 35 Deadlift
• 75 Double Unders

• Mobility

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

For Time:

• Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

• 100 Russian KB Swings 55/35
• 50 Deadlift 185/125
• 100 Double Unders

*DON’T PACE THIS.  GO FAST, TEST THE CAPACITY WE’VE BUILT THE LAST MONTH.  BREAK YOUR SETS LESS THEN YOU WANT TO, PUSH YOUR THRESHOLD.

• Mobility

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

A) 4 Sets: (Every 2 Minutes)

• Back Squat x5 @ 60%

B) In 6 Sets or less Find:

• 3RM 1 ¼ Front squats

C) For Time:

• Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

• 100 Russian KB Swings 70/55
• 50 Deadlift 225/145
• 150 Double Unders

*DON’T PACE THIS.  GO FAST, TEST THE CAPACITY WE’VE BUILT THE LAST MONTH.  BREAK YOUR SETS LESS THEN YOU WANT TO, PUSH YOUR THRESHOLD.

• Mobility