WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Banded Lats (90 secs per side)

SP. Dynamic Stretch

BODYWEIGHT STRENGTH/SKILLS

PERFORMANCE and FITNESS

AMRAP 9

9 Strict Pull-ups

15 Deficit Pushups

21 Double Under’s

CONDITIONING

AMRAP 18

FITNESS

350/250m Row/Ski

4 Rope Up Downs

10 Hang Power Cleans

PERFORMANCE

400/300m Row/Ski

2 Rope Climbs (15′)

10 Power Cleans 60/40

*Score = Rounds and Reps