| Belt Squat Marching | 120@90/90@60/60 | |
| 90ft Yoke Sprints | 6 x 180ft @ 180 | 7RPE |
| Dynamic Zercher Squat | 5/5/8×4@75 | 8RPE |
| Safety Bar Walking Lunges | 5 x 12 @90 | 7RPE |
| Log Press | 5/5/8×3@60 | 7/8RPE |
| Log Front Box Squats | 5×6@90 | 5RPE |
180ft Yoke Sprints, going as fast as possible 4 separate carries of 45ft with minimal rest between carries. 6 rounds of 180ft carries.
Dynamic Zercher Squats for a difficult weight but explosive eccentric motion 5 reps for a ramping set, another rep of 5 ramping to a working weight. 8 rounds of 4 reps at working weight.
5 round of 12 reps, using a safety bar for walking lunges.
Log Press 2 sets of 5 reps ramping up to a working weight, working sets 8 rounds for 3 reps 60 second break between rounds.
Log Front box squats, lighter weight as to make the squats as clean and explosive as possible.
TT Athletics 