07-05-2021

Warm-up

3 rounds for quality
10 good mornings
5 cossack squat (each side)
30sec hollow hold
25′ forward monster walk
25′ backward monster walk
10 banded squats

Mobility

PVC

Strength

Back squat
1×5@50%, 1×5@60%, 1×5@65%
Establish 10RM in 1-2 sets
3×6@90% of 10RM from above

Conditioning

27-21-15-9
Cal row
9-15-21-27
wall balls (20/14)