FRIDAY

MOBILITY/SPECIFIC PREP

M. Lacrosse Ball 

SP. 1 Round 

Dynamic Walking Series 

CONDITIONING 

PERFORMANCE 

EMOM 24

Min 1. 10 KB Goblet Squats 

Min 2. 6 Single Arm Devils Press 

Min 3. :40 secs Single Under’s 

Min 4. 9/6 Cal Ski Erg

Min 5. :60 secs Heavy Sled Push 

Min 6. Rest 

EMOM 24

Min 1. 10 DB Squats 22.5/15

Min 2. 8 Single Arm Devils Press 

Min 3. :40 secs Double Under’s 

Min 4. 12/9 Cal Ski Erg

Min 5. :60 secs Heavy Sled Push 

Min 6. Rest 

ACCESSORY 

Upper body 

3 Sets - Superset
8 Disc Lying Hamstring Curls 

8 Disc Body Saws 

8 Kneeling DB Curl and Press