Mobilize, then:
Wednesday:
Options:
A.
Three sets of:
Front Rack Walking Lunges x 16 reps
immediately into …
Sandbag Squats x 10 reps
Rest 90 seconds
B.
Three sets of:
Bench Press x 8-10 reps
Rest 60 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 60 seconds
C. conditioning:
Every 6 for 30 (5 sets)
800 m run
20-25 pushups
Thursday:
Front Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Sets 1-3 – 3 reps @ 65%
*Sets 4-5 – 3 reps @ 75%
Just One Round
For time:
60 Toes-to-Bar
30 Calories Row
15 Thrusters (135/95 lbs)
3 sets: (alt)
10-12 ring dips (controlled)
15 weighted straight leg ceiling reach sit-ups
20 Russian twists