THURSDAY WORKOUT

GW
10 DRAGON WALKS
10 COSSACK SQUATS
STRETCH

WARM UP
BATTLE ROPE
WALL BALLS
PLYO JUMPS
PLANK
30/30 X 2

STRENGTH WORK 
EMPTY BAR 
10 DEADLIFTS
10 WEIGHTED GOOD MORNINGS
10 BACK SQUATS

15 MIN TO ESTABLISH 
BACK SQUAT 1 REP MAX

CONDITIONING
POWER CLEANS
G2OH
OH WALKING LUNGES

ASCENDING LADDER
2-4-6-8-10-12-ETC....
1O MIN
ADV 95/135
INT 75/115
BEG 65/95