Fri
A. Warm Up
15 air squats
Hip Flow
15 air squats
Lunge Flow # 2 - https://www.youtube.com/watch?v=g_09icA11e4#t=45
15 air squats
B. Activation
1 min X band walk
1 min Pallof press 30/side
C. Strength
C1. Deadlift
4x6 @ 31X1 - build up weight
working to BASE build oblast week but do not exceed 45/30 kg for week 2
D. Conditioning
15 rounds 20 on / 40 off
W2B-BASE for strength
5 goblet squats @ 24/16kg
Max KB Swings
Totem 1+ for strength
4 DB Thrusters @ 25kg/15kg
Max Alternating DB Snatch