• 20 Seconds Wall Squats
• 20 Seconds Mountain Climber
• 20 Seconds Sit Ups

Strength:

4 Sets:

• Deadlift x 6-8 reps @ 30X1
• Rest 45 seconds
• Push-Ups x 12-15 reps @ 2010
• Rest 45 seconds
• Kettlebell Swings x 15-20 reps
• Rest 45 seconds
• Dumbbell Push Press x 10-12 reps
• Rest 45 seconds

Skill:

• 200m Run
• 15 Wall Ball

• 10 Minutes Fix Your Duck Squat

• 20 Seconds Wall Squat
• 20 Seconds Mountain Climber
• 20 Seconds V-Ups

Strength:

Set 1

• Deadlift x 15 @63%
• Rest 20 seconds
• ME Ring Push-Ups
• Rest 3 minutes

Set 2

• Deadlift x 10 @73%
• Rest 20 seconds
• ME Ring Push-Ups
• Rest 3 minutes

Set 3

• Deadlift x 5 @85%
• Rest 20 seconds
• ME Ring Push-Ups

Skill:

• 10 Power Clean 135/95
• 20 Wall Ball 20/14

• 10 Minutes Fix Your Duck Squat

• 20 Seconds Wall Squat
• 20 Seconds Mountain Climber
• 20 Seconds V-Ups

Strength:

3 Sets:

• Hang Snatch (Squat) From Mid Thigh x 2.2.2 (Rest 10 Seconds Between Doubles)
• Rest 90 Seconds

6 Sets: (Every 2 Minutes)

• High Bar Back Squat x 6 @70%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

• 30 Seconds 5 yrd Shuttle Run
• Rest 30 Seconds
• 30 Seconds KB Swing 70/55
• Rest 30 Seconds
• 30 Seconds Push Ups
• Rest 30 Seconds

• 10 Minutes Fix Your Duck Squat