MOBILITY/SPECIFIC PREP
M1. Lacrosse Ball Glutes
M2. Lacrosse Ball Hamstring Insertion
SP. Deadlift Barbell Prep
STRENGTH
PERFORMANCE and FITNESS
Deadlift
3–3-3-3-3
Rest 2 mins between sets (Ascending Weight)
Build on last weeks effort
Cycle the 3 reps
CONDITIONING
PERFORMANCE and FITNESS
EMOM 18
Min 1. 40m Sled Pull (HEAVY)
Min 2. 10-5 Push into Renegade Rows 15/10
Min 3. 20/15/10 GHD Situps
Min 4. 20/15/10 Box Jumps
Min 5. 20/15/10 Cal Row
Min 6. REST
GYMNASTICS STRENGTH
3 Rounds
Max Effort Strict Pull-Ups
10 Glute Ham Raises.
