TUESDAY

MOBILITY

Band Assisted Hamstring Floss 

(15 reps per side) 

SPECIFIC PREP 

10 Single KB CrossBody Deadlifts (5 per side)

10 Single KB Pendlay Rows (5 per side)

10 Lying Hip Extensions (1 sec pause at the top)

10 Single KB Pendlay Rows (5 per side)

10 Single KB CrossBody Deadlifts (5 per side)

STRENGTH 

PERFORMANCE AND FITNESS 

Deadlift 

5-5-5-5-5

Perform a set every 2 mins

(0:00, 2:00, 4:00, 6:00, 8:00)

CONDITIONING 

FITNESS 

4 Rounds:

1:00 – Max Cal Airbike 

1:00 – Max KB SDHP

1:00 – Max Burpees

1:00 – Rest

PERFORMANCE 

4 Rounds:

1:00 – Max Cal Airbike 

1:00 – Max Hang Cleans 

1:00 – Max Burpees

1:00 – Rest

MIDLINE

15-12-9

Plate Lying Leg Raises

Plate Situps