THURSDAY

MOBILITY/SPECIFIC PREP

M. Lacrosse Ball Shoulders/Chest

SP. 1 Round

45 sec Bar Hang

45 sec HS Hold

10 Kneeling Single arm KB Shoulder Press (R)

10 KB Single Leg Deadlifts (R)

20 Shoulder Taps in Prone

10 Kneeling Single arm KB Shoulder Press (L)

10 KB Single Leg Deadlifts (L)

20 Crawlers in Prone

BODYWEIGHT STRENGTH/SKILLS

FITNESS

AMRAP 9

9 Strict Pull-ups

3 Wall Walks

45 Single Skips

PERFORMANCE

AMRAP 9

9 Strict Pull-ups

9m HS Walk

45 Double Under’s

CONDITIONING

FITNESS

AMRAP 16

12 Single DB Push Press

6 Deadball Cleans 35/25

12/8 Cal Airbike

6 HR Pushups

Split DB Push Press 6/6

PERFORMANCE

AMRAP 16

16 Single DB Push Jerks 22.5/15

8 Deadball Cleans 45/35

16/12 Airbike

8 HR Pushups

Split DB Push Jerks 8/8