Monday, July 1st

Workout of the Day
Fitness
“A. Deadstop Front Rack Split Squat
Work to a 1 RM For each leg *weak leg first

“B. 5xAMRAP 3
*rest 1min btw amraps
60m Shuttle Run (10m out and back)
3 Stone Over Shoulder
6 Burpees
9 V-Ups”
5AM, 10AM, 530PM Max Effor Lower Conjugate
“500m row @1;45/2:05
Standing Hip Cars x 2 ea way
then
2 rounds
Dorsiflexion Lift offs x 3 ea or Ankle Stretch (coaches choice)
Seated Leg Extension with KB x 8 ea
90/90 Transitions x 2 ea way

“Work Up to 3rm Trap Bar Deadlift
*chase ALL sets with 2 Depth Jumps sticking landing for 3 seconds + Hurdle Hop + Broad Jump
3 sets
x 10m Lateral Sled Pull arms extended (ea direction)
x 15-25 GHDSU

100 Walking Lunges for time (8min Cap)
x150 Banded Hamstring Curls

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