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Workout of the Day – Thursday

A1) Pause Front Squat 5×3 *3 second pause in the bottom *Start at 70% and work up A2) Weighted Pullups 5×3 B) 4 Rounds For Time: 400m Run 7 Deadlifts 225/155 7 Burpees Over Bar Finish: Tabata Flutter Kicks

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Workout of the Day – Tuesday

A1) Backsquat 4×6 *Stay in the 65-75% range A2) Glute Ham Raises 3x 8-10 (can also do good mornings) AMRAP 8 8 Power Cleans 155/105 7 Front Squats 6 Shoulder to OH Finish w/50 weighted sit ups

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Workout of the Day – Friday

A1) Sumo deadlift 3×5 *Stay in the 85-90% range A2) 3x 15 Hip Extensions or 20 Banded Good Mornings B) AMRAP 9 4, 8, 12, 16, 20… Power Clean 115/75 DB or KB single arm press (each arm) C) Run 800m 50 Hollow rocks

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