Day 62

A. Strength

Front Squat (4 x 6)

B. Accessory Work

Four sets of:

Banded Good Mornings x 12 reps
Rest 30 seconds
Supine Hamstring Curls with Ball x 20 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

C. MetCon (Time)

20 Burpees

10 Alt. DB Snatch (70/50)

20m Shuttle
10 Alt. DB Snatch (70/50)
40m Shuttle
10 Alt. DB Snatch (70/50)
60m Shuttle
10 Alt. DB Snatch (70/50)
80m Shuttle
10 Alt. DB Snatch (70/50)
100m Shuttle

20 Calorie Row

Day 58

A. Max Effort Movement

Front Squat (5-5-3-3-1-1)

B. Single Leg Accessory Movement

Bulgarian Split Squat 3 x 6-12

C. Posterior Chain Movement 

Hip Extension/ Leg Curl 3 x 12

D. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (70/53)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)