STRENGTH

Main Lift

Back Squat

10-8-8-6-4

60%, 65%, 65%, 70%, 75%

Hip Thrust

15-12-9-6-3 Increase weight each set

CONDITIONING

Five Rounds for Time

3 Clean and Jerks (165/115)

6 Handstand Push Ups

9 Box Jump Overs (24/20)

CORE/Mobility

1 Min Twisted Cross

1 Min Butterfly

50 Hollow Rocks

WORKOUT OF THE DAY