WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Banded Chest/Lats

SP. Dynamic Upper Body

STRENGTH

Bench Press

8-8-8-8

After each set 40m Farmers Carry

Rest 60 secs between sets

Ascend weight finishing on a heavy set of 8 reps

CONDITIONING

FITNESS

5 Rounds

11/7 Cal Airbike

12 KB Swings

9 Kipping Knees

6 Hang Power Cleans

3 Burpee Pull Ups

PERFORMANCE

5 Rounds

15/11 Cal Airbike

12 KB Swings

9 T2B

6 Hang Power Snatch 50/35

3 Bar Muscle Ups

MIDLINE

1 Round

10 Paralette Pass Throughs

20 V-Snaps

30 Cross Crawlers

20 V-Snaps

10 Paralette Pass Throughs