MOBILITY/SPECIFIC PREP
M. Lacrosse Ball Glutes/Hip Flexor
SP. 1 Round
10 Banded Good Mornings
10 Alternating Cossack Squats
10 KB Good Mornings (5 per arm)
10 Plank Get-Ups
20 Alternating Calf Stretch (In Prone)
CONDITIONING
PERFORMANCE
AMRAP 20
40 Double-Unders, 400/300m Row
40 Double-Unders, 3 Rounds of “Jester”
FITNESS
60 Single-Unders, 300/200m Row
60 Single-Unders, 3 Rounds of “Jester”
1 Round of “Jester”:
5 T2B
5 Burpee Box Jump Overs
5 Deadlift 100/75
Work with a partner
Partner A. Starts with 30 Double-Unders, 400/300m Row
Partner B. Starts with 30 Double-Unders, 3 Rounds of “The Jester”
MIDLINE
3 Rounds
15-12-9 GHD Situps (or plate situps)
20m Disc Drag (or 15 Knee Tucks on discs)
