Performance:
Front Squat 5 x 5 @65-75-80-80-80%

4 RFT of:
10 Pull Ups
10 Weighted Sit Ups 16/12kg
10 Lunges each leg 16/12kg KB held to chest on lunge

Fitness:
Front Squat 5 x 5 work up to a heavy set of 5

4 RFT of:
10 Body Rows
10 Sit Ups
10 Lunges each leg

You can choose to do all Performance or all Fitness, you can also choose to mix it up and do the Performance lifting and Fitness conditioning or any other variation of the two. If you need to scale a performance workout, then you will do so by going Rx+ on the Fitness workout.

Mobility Monday

A runner committing 10 minutes a day to Starrett’s “Mobility Workout of the Day,” or MWOD, is destined to bound away with some impressive understanding of mobility, tissue health and how it all ties into unleashing great performance.