Warmup
X-Hop Drills
Hip Stability Series

Strength
5/3/1
Track your lifts! You should know which lift you still need this week.

Conditioning
5 Rounds AFAP
40 YD Walking Lunge
10 Double Kettlebell Push Press
10 Pull-ups

Benchmark
Row 2000 M
50 Pistols (alternate legs)
30 Hang Cleans (M225#/W135#)