MOBILITY AND MAINTENANCE
S1. Red Band Complex
1 min per side OH distraction
20 Banded Pull Aparts
15 Banded Pendlay Rows
10 Banded Lying Hip Extensions
STRUCTURAL WARMUP
(KB Complex)
3 Rounds per arm (ascend eight each round if possible
3 KB Hang Clean straight into
3 KB Strict Press straight into
3 KB Windmills
PUSH PRESS
4 Sets of 6
Rest 2 Minutes Between Sets.
AEROBIC CONDITIONING
PERFORMANCE and FITNESS
5 Rounds x AMRAP 2:
10 DB Hang Clean and Jerk (5/5)
5 Burpees
10 DB Hang Snatch (5/5)
5 Burpees
Rest 1 Minute Between Rounds
DB. 22.5/15
Pick Up AMRAP where you left it last.
Score is total rounds through 5 AMRAPS
MIDLINE
2-3 Rounds
100m Farmers Carry (50m Single KB in Front Rack each way)
10m Disc Drag
10 V-Snaps
