MOBILITY/SPECIFIC PREP
Broomstick/Band Warmup
CONDITIONING
PERFORMANCE and FITNESS
EMOM 24
Min 1. 15/12/9 Cal Ski
Min 2. 10 Barbell OH Lunges 40/30 (front rack)
Min 3. :20 Deadball Cleans :20 Deadball Hold
Min 4. 12/10/8 Bar Facing Burpees
Min 5. 1 min MAX Cal Row
Min 6. REST
MIDLINE
2 Rounds
10 Plate Situps
10 Plate Lying Leg Raises
10 Side Plank Rotations (R)
10 Side Plank Rotations (L)
50 Plate Flutter Kicks
