THURSDAY WORKOUT

WARM UP
PVC MOBILITY
JACKS
RUNNING IN PLACE
KNEE TUCKS
MOUNTAIN CLIMBERS
DRAGON WALKS
30 SEC EACH

STRENGTH WORK
BACK SQUATS
5 X 5 
55-75%

BARBELL RDL'S
3 X 8

DUMBBELL FLYS
3 X 10

CONDITIONING
CIRCUIT-STATIONS

PULL UPS OR RING ROWS
AGILITY LADDER SPRINTS
ALTERNATING KBELL SWINGS
PLANK TO ALT. KNEE TOUCH
WEIGHTED  JACKNIVES
​40/20 X 3