FRIDAY

MOBILITY /SPECIFIC PREP

Dynamic Walking Series 

This will be aimed at priming the body for the movements to come. 

BODY WEIGHT STRENGTH (WEEK 2) 

Every 2 mins ( 4 Rounds)

FITNESS  

7 Strict Pull-ups

14 Push-ups 

(Add target if needed)

PERFORMANCE 

8 Strict Pull-ups

16 Plate Deficit Push-ups  



CONDITIONING 

PERFORMANCE and FITNESS

In Teams of 2 Complete for Time 

400m Run 

10 Rope Climbs 

50 Box Jump Overs

50 DB Hang Snatch 22.5/15 

300m Run 

8 Rope Climbs 

40 Box Jump Overs 

40 DB Hang Snatch 22.5/15 

200m Run 

6 Rope Climbs 

30 Box Jump Overs 

30 DB Hang Snatch 22.5/15