FRIDAY

SPECIFIC PREP

Dynamic Warmup

STRENGTH

PERFORMANCE and FITNESS

Strict Press

Calculate 95 % of your 1RM Strict Press and use that to calculate below weights

5 Reps @ 65%

5 Reps @ 75%

5 Reps @ 85%

Perform 3 ramp up sets of 5 reps before hitting your 3 working sets

CONDITIONING

FITNESS

Min 1. 12/9 Cal Ski

Min 2. 5 Rope Up Downs

Min 3. 10 DB Push Press

Min 4. 40m Dead Ball Carry

Min 5. :12/9 Cal Airbike   

MIN 6. REST

EMOM 18

PERFORMANCE

Min 1. 15/12 Cal Ski

Min 2. 2-3 Rope Climbs

Min 3. 10 HSPU

Min 4. 40m Dead Ball Carry

Min 5. :15/12 Cal Airbike   

MIN 6. REST