THURSDAY

MOBILITY

Lacrosse Ball

• Shoulders

• T-Spine

• Glute

• Hip Flexor
  

STRUCTURAL BALANCE

PERFORMANCE and FITNESS

KB Complex

2 Rounds

5 Single Leg Deadlift (R)

5 Hang Snatch (R)

5 Shoulder Press (R)

5 Windmills (R)

5 Single Leg Deadlift (L)

5 Hang Snatch (L)

5 Push Press (L)

5 Windmills (L)

CONDITIONING

FITNESS

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans or KB Swings

2-4-6-8-10-12-14-16-18-20

Wall Balls 6/4

PERFORMANCE

10-9-8-7-6-5-4-3-2-1

Power Cleans 50/35

2-4-6-8-10-12-14-16-18-20

Wall Balls 9/6

MIDLINE

1 min Plank

:30 sec Side Plank (R)

:30 sec Side Plank (L)

1 min Plank