Monday 5/6/2019


Ankle Dorsiflexion x 90 seconds per side   

Couch Stretch x 90 seconds per side

Thoracic Spine Isometric Holds

Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward

Single-Leg Jumps (your choice of type) x 10 per leg


Take 20 minutes to build to today’s 1-RM Front Squat


Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Compare results to 7/17/18.