THURSDAY

THURSDAY

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

AMRAP 20

FITNESS

60 Single-Unders, 300/200m Row

60 Single-Unders, 3 Rounds of “HAM”

PERFORMANCE

40 Double-Unders, 400/300m Row

40 Double-Unders, 3 Rounds of “IA”

1 Round of “HAM”:

5 C2B Pull-ups

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 “HAM”

MIDLINE

3 Rounds

15-12-9 GHD Situps (or plate situps)

20m Disc Drag (or 15 Knee Tucks on discs)