Growth & Development

A. Deadlift ** building

10,8,6,4,2

B. 3 sets

10 knee raise

15 DB Crunch

20 second side plank left, 20 second side plank right

1:00 rest between sets

C. EMOM 15:00

Minute 1 8 oh plate lunges + 4 burpee to target

Minute 2 20 ball slams

Minute 3 5 push up + 5 air squat + 5 ring row

 

Performance

A. Back squat 5×5 @ 70% of your 1 RM

B. OHS 2 second pause in hole 10:00 to hit a heavy non forced for the day

C. EMOM 15:00

Minute 1) 4 power clean  + 8 back squats 135/95

Minute 2) DB burpee box step over x 5 reps

Minute 3) 15 wall balls + 5 burpee to plate

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