Day 1

Team Series Workout 6
GHD Work: 3-5 Sets, 10-15 Reps Each
Back Ext.
Hip Ext.
Reverse Hyper
Sit-Up with 25/15

Day 2
3 Sec Paused Front Squat:
3×3 @ 70%

5 Sets: Cap @75%
1 Hip Clean
1 Hang Clean
1 Clean
*Rest 2 Min

10-15 Min Mobility Work:
Target Hamstring, Thoracic Spine, Shoulder Complex

Day 3
Bench Press 5×5
*Challenging Wt. Across Sets
*Cap @80%

Superset:
Bent Over Row 5×10
Ring MU x 1 ME Set, 4 x½ ME Reps

Core Circuit: 4 Sets
1 Min  GHD Sit-Up *No Hyperext.
1 Min  Wt. Reverse Plank

Running Accessory:
5 Sets
Sprint 200m
Walk/Jog 100m

Day 4
Restoration Workout:
5 Sets @ Submax Pace
20 Cal Row
1 Min HS Walk for Distance
1 Min DU for Reps

GHD Work: 2-3 Sets
Reverse Hyper x 20 reps
Razor Curl x 10 reps

10-15 Min Mobility
Target Hip Flexor, Quad, Abdominal Area

Day 5
Overhead Squat 3×3 @50%
Snatch Balance 3×2 @50%
Block Snatch (Knee)
4×2 @70%

5 Intervals:
Bike 12/10 Cal
12 Toes to Bar

10-15 Min Mobility
Target Shoulder Complex, Thoracic Spine, Rotator Cuff

Day 6
Team Series 7

Day 7
OFF