Warm up

400m group run


5’-10’ Free Flow

**Reminder this free flow is exactly what it sounds like.  Its just constant movement of taking the body through full range of motion to open up for the workout ahead.  Make up different movements and find those tight areas


5RM Back squat

**Add 5lbs from last Friday

***Remember you do not have to do 5 reps for every warm up set building to that 5RM.  Just get under the bar for 1 rep once you get to the higher % weights to get you CNS used to the weight, step back and then when you mental prepare yourself go for your 5.


5x4 100ft sled push

**you choose the weight


3x12-20 body curl


3x8 partner glute ham raise