– Strength: Today we’ll focus on strength work with the clean, quads, glutes, and core. All work should be challenging, but the focus is on technique and execution.


1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00.
– Reset on each rep
2) Barbell Split Squats – Back Rack: 3/4 x 6 ea. Rest 90s.
– 3 sets to build in weight
– 4 sets with a challenging weight.
3) Glute Hip Thrust – Single Leg: 3 x 15 ea. Rest 60s.
– Bodyweight for all sets
– Squeeze glutes hard the top of each rep
4) Crossbody Carry x 8 Minutes Max 100 Ft. Trips.
– alternate sides evenly


2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing