MOBILITY/SPECIFIC PREP
M. Lacrosse Ball
Chest (60 secs per side)
Scapula (60 secs per side)
Dynamic Primer
10 Banded Good Mornings (Green/Purple)
10 Banded Pull Aparts (Red)
10 Banded Pendlay Rows (Red)
PUSH/PULL STRENGTH
12-10-10-8-8
Bench Press
8-8-8-8-8
Pendlay Rows
Rest 2 mins after completing both exercises in succession.
CONDITIONING (20 min Cap)
PERFORMANCE and FITNESS
3 Rounds For time
400m Run
30 DB Snatch 22.5/15
20 T2B
10 Burpee Box Jumps Overs 24/20
