MOBILITY
Wall Couch Stretch
SPECIFIC PREP
10 Mobility Lunges
10 Cossack Squats
10 KB Tempo Goblet Squats 22X2
STRENGTH
PERFORMANCE AND FITNESS
Back Squat
4 x 6 @ 75%
Overhead Hold
Complete 3 Sets of: 50% of your max Overhead hold time
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 12
12/9 Box Jump Overs (or step overs)
12/9 Wall Balls
12/9 HR Pushups
12/9 Pullups
12/9 Cal Row
BODY ARMOUR
Barbell Front Rack Lunges3 x 8/8
*Select a load you can maintain great form on
Planks Accumulate:
2-3 Minute Plank
1:30-2:00 Minute Side Plank (L)
1:30-2:00 Minute Side Plank (R)
