20 Aug 27- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
14-16 x 60 YD Sprint or Shuttle
 
 4 Rounds of......
Clean + 2 Front Squat x 3 OR Snatch Balance x3 OR Snatch 5x2
Box Jumps x 5                      
Pushups x 15  


  Front/Back Squat 
  55 ₁         67 ₁        76 ₃        79 ₁        67₁                             Frog Stretch 3x5sec hold ea set
   8             6         6         4       AMRAP                 

DB Renegade Row 4x8 total Barbell Snatch Grip RDL 4x5 DB Incline Bench Press 4x5 Weighted Pull Up 4x5
 


Core Circuit
 
Optional Upper Body (Bi/Tri/Shoulder)
 
Lower Body Stretch/Foam Roll