Week 5 (Testing)
Warm Up- 1 Set
Bike or Row 2 Minutes- steady pace
Spiderman Stretch
Counter- balance Squat x8-10
SL Glute Bridge x6/side

CF Fitness
A. Romanian Deadlift 2×6- Warm up to a set of 6 reps that is challenging, but where you are able to maintain good technique, and complete BOTH sets at that weight. Aim to add 5-10lbs to last week’s loading.
B. Every 4 Minutes x 4 Sets;
8 KB Squat Cleans
10 Wall Balls
10 Mixed DU’s or 40 Jump Rope

Performance
A. Back Squat 10 RM (Reference 7/24)
B. Every 4 Minutes x 4 Sets;
5 Hang Squat Cleans @55%
10 Wall Balls 20/14lbs.
25 DU’s