MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Back Squats+5 Stiff Legged Deadlifts

Then

3 Sets Increase Load
5 Strict Presses
5 Deadlifts
5 Back Squats

target weight

• 10 reps = 60%+
• 8 reps = 70%+
• 6 reps = 75-80%
• 4 reps = 80%+
• 2 reps = 90%+

CONDITIONING

“DO YOU REMEMBER CF TOTAL?”

For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2