MONDAY

MOBILITY

Band Assisted Hip Flexor

(2 mins per side)

SPECIFIC PREP

10 Single Leg Deadlifts (R)

10 Waiter Squats (R)

20 Shoulder Taps

10 Single Leg Deadlifts (L)

10 Waiter Squats (L)

STRENGTH

PERFORMANCE AND FITNESS

EMOM 10

3 Back Squats

Aim is not to max out with weight, instead to focus on posture/position/range of motion.

Option to increase load incrementally every min or every 2mins. Aim is to finish on a COMFORTABLY Heavy set of 3

CONDITIONING

FITNESS

AMRAP 15

16 Wallballs

14 Alternating DB Snatch 22.5/15

12/9 Cal Row or Ski Erg

10 Burpees

PERFORMANCE

AMRAP 15

21 Wallballs 9/6

18 Alternating DB Snatch 22.5/15

15/12 Cal Row or Ski Erg

12 Burpees

Work in with a Partner, one starting on Wall Balls, other starting on Cals

MIDLINE

2-3 Rounds

10 Disc Inch Worms straight into Disc Drag the remainder of astro

Scale to 10 disc inch  worms straight into 5-10m disc Drag