MOBILITY
M1. Foam Roller T-Spine (1 min)
M2. Lacrosse Ball Shoulders (1 min per)
SPECIFIC PREP
5 Yoga Pushups
10 Banded Face Pulls (red)
10 Banded Pull-Aparts
5 KB Strict Press straight into
5 KB Windmills (per arm)
STRENGTH
Strict Press
4-2-4-2-4-2
Rest as needed between sets.
Example. 40/50 42.5/52.5 45/55
Week 3 of this iteration (build on last weeks effort)
FGB STYLE CONDITIONING
PERFORMANCE and FITNESS
3 Rounds For Total Reps:
1 Minute S2OH 42.5/30
1 Minute Power Cleans 42.5/30
1 Minute Box Jumps (24″/20″)
1 Minute Ring Rows
1 Minute AirBike Cals
1 Minute Rest
Spread out on stations, no matter which station you start on always rest on the 6th min
