Strength
Front Squat
Every 2 minutes x 6 sets:
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%

Accessory
3 sets:
6 Single Arm Dumbbell Row @ 2111 (each arm)
6 Weighted Chin Ups, 35/25 @ 3111
300m Row (Sprint)

Conditioning
“Melee”
Every 3 minutes x 5 sets
400m Run
*Max Wall Ball, 20/14

Rest 1 minute between rounds

Daily Midline
3 x :20 work, :10 rest between
Wall Ball Russian Twists, 20/14
Single Leg Glute Bridge Hold (Right leg)
Single Leg Glute Bridge Hold (Left leg)

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