Weightlifting Strength Re-Test for Progress

Back or Front Squat- to 1RM.
5–5–3–3-1–1–1–1–1
Climbing. Rest as needed betw sets. Find & record a 1-rep max.

Weightlifting Conditioning, Short-Duration

“Ashley M”
For time, 21-15-9-3:
Deadlifts with DBs or KBs
Back squats with bar

Every 2 minutes (starts at 0:00) until all are done: 10 wall-balls.

After-Hour Accessory Midline/ Balance Exercise

Midline: Accumulate 3-5 sets of 12-15 reverse hypers, med-hvy
Balance: Accumulate 5 minutes of single-leg balance (2:30/leg). Consider yoga poses.