THURSDAY

THURSDAY

MOBILITY/SPECIFIC PREP

M. Band Assisted Hip Flexor (90 secs per side)

SP. 1 Round

5 Cat Cows

10 Bird Dogs

5 Yoga Pushups (upward/downward dog)

10 Broomstick pass throughs

10 Broomstick good mornings

10 Broomstick OH squats

STRENGTH

PERFORMANCE

OH Squat 3-3-3-3-3

FITNESS

Front Squat 3-3-3-3-3

Rest 2 mins between sets

CONDITIONING (FOR TIME)

FITNESS

15-12-9 reps

12-9-6 Airbike Cals for ladies

PERFORMANCE

21-15-9:

Wallballs 9/6

Crawlers (per leg)

21-15-9:

Power Snatch 35/27.5

Burpee Bar Hops

21-15-9:

Airbike (Cals for ladies 15-11-7)

KB Farmers Carry 5 Lengths of the rubber mats 24/20

Divide the floor space length ways using cones, use 1/3 for Farmers Carry

2/3 for other movements (depending on numbers).

5+ athletes start them on different couplets.