MOBILITY/SPECIFIC PREP
S1. Band Assisted Lats
S2. Dynamic Primer
STRENGTH
PERFORMANCE
Bench Press
8-8-8-8-8
Strict Pull-ups
8-8-8-8-8
Work with a partner, Partner A completes 8 Bench Press 8 Strict Pull-ups then Partner B completes 8 Bench Press 8 Strict Pull-ups until both partners have completed 5 rounds each
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 15
10/7 Cal Machine
10 Single Arm DB Push Press
10 DB Hang Snatch
10 Box Jumps
Both DB Single Arm Press and DB Hang Snatch 5 reps on the right then 5 reps on the left not alternating
