MOBILITY/SPECIFIC PREP
M. Band Assisted Lats/Chest
SP. Dynamic Primer
5 Yoga Pushups (upward/downward dogs)
10 Banded Pull-Aparts (red)
10 Banded Pendlay Rows (red)
10 Plank Get-Ups
STRENGH SUPERSET
PERFORMANCE and FITNESS
Deficit Pushups (20kg Plates)
12-12-12-12
Barbell Pendlay Rows 60/40
8-8-8-8
Rest up to 90 secs Between Supersets
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 14
10 Power Cleans 60/40
14 Single DB Push Press 22.5/15 (7 per arm)
10/7 Cal Assault Bike
14 Box Jump Overs
MIDLINE
2 Rounds
15 GHD Sit-ups
12 Lying DB Hip Extensions
9 Parallette Pass Throughs
