MOBILITY/SPECIFIC PREP
M1. Lacrosse Ball Glutes/Hip Flexor (90 secs per side)
M2. Banded Assisted Hip Flexor (90 secs per side)
SP. Dynamic Upper Body
1 Round with a KB
5 Single Leg Deadlifts (L)
5 Single Arm OH Reverse Lunges (L)
5 Cossack Squats (L)
5 Single Leg Deadlifts (R)
5 Single Arm OH Reverse Lunges (R)
5 Cossack Squats (R)
Scale OH Lunge to Front Rack Lunge
STRENGTH
PERFORMANCE and FITNESS
12 min Running Clock
Front Squat
Build to a Heavy Set of 2
As a guideline, in your earlier sets rest up to a min, when closer to your final sets rest up to 90 secs. During the 12 mins aim to complete 6-8 sets of 2
Build on last weeks effort
AEROBIC CONDITIONING (TIME)
3 Rounds For Time [18 Minute Time Cap]:
