Week of 9-20-21

Monday is ASSESS Squat Endurance and a Breathe & Burn workout.  Warmup is Squat prep.  Squat Endurance is ASSESS.  Workout Prep is Doubleunder review & practice .   Workout is Descending reps of Plate Situps with Doubleunders after each set.  Extra Credit is Mobility. Goal: <8:00. Tuesday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is Hinge & HS Walk prep.  Workout Prep is Deadlift & HS Walk review & practice.   Workout is 6 rounds of HS Walks, Deadlifts, & Running.  Finisher is Shoulder Accessory.  Extra Credit is UB Bodybuilding. Goal: <15:00. Wednesday is Pullups and ASSESS Lactic Tolerance.  Warmup is UB Pull & Squat prep.  Pullups are Descending sets of Weighted Pullups.  Workout Prep is Thruster & Pullup review.   Workout is ASSESS Lactic Tolerance.  Extra Credit is Aerobic Flush. Goal: Level Up!. Thursday is SLIPS and a Muscular Burn workout.  Warmup is General movement prep.  SLIPS is Scales, L-Sits, HS Shoulder Taps, Plank March, & Seated Straddle for 20 minutes.  Workout Prep is Toes to Bar review.   Workout is 12 minutes of Strict TtB, Strict Ring Dips, & Box Jumps.  Extra Credit is Kb Mixed Carry. Goal: 6+ Rounds. Friday is Clean & Jerks and a Power Output workout.  Warmup is Weightlifting prep.  Clean & Jerks are Building to a heavy Power Clean + Hang Clean + Jerk.  Workout Prep is Review Rowing.   Workout is 4 rounds of Power Cleans & Rowing.  Extra Credit is Shoulder & Hip prehab. Saturday is a Breathe & Burn workout.  Warmup is review movements & 5 reps of each movement in the workout.  Workout is Filthy Fifty.  Extra Credit is Mobility. Goal: Finish.