MONDAY

Hip activations including:

5x Mountain Climber Compl.

5x air and Cossack squats

5x squat rocks (wide/normal),

Burgener Warm-up (dowel)

Calf pumps

Strength Development:

Barbell Complex

10 Rounds @ 90 Seconds

Barbell Complex:

·  1 Squat Clean

·  1 Hang Squat Clean

·  2 Front Squats

Stimulus:

Add weight each set

WOD

12 Minute AMRAP

·   5 Cleans (RX 60/40 Kg)

·   10 Burpees

·   15 Air Squats

·   30 Double-unders

Stimulus:

·      Unbroken sets

·      Consistent Pacing

Recovery

·   Slow calories on machine of choice