TUESDAY

MOBILITY/SPECIFIC PREP

M. Banded Lats and Chest

SP. 1 Round

45 sec Bar Hang

45 sec HS Hold

10 Kneeling Single arm KB Shoulder Press (R)

10 KB Single Leg Deadlifts (R)

10 Kneeling Single arm KB Shoulder Press (L)

10 KB Single Leg Deadlifts (L)

20 Shoulder Taps in Prone

20 Crawlers in Prone

BODYWEIGHT STRENGTH/SKILLS

FITNESS

AMRAP 9

9 Strict Pull-ups

3 Wall Walks

45 Single Skips

PERFORMANCE

AMRAP 9

9 Strict Pull-ups

9m HS Walk

40 Double Under’s

(Aim for 3 plus rounds)

CONDITIONING

PERFORMANCE and FITNESS

AMRAP 16

16 Single DB Push Jerks 22.5/15

8 T2B

16 DB Hang Snatch 22.5/15

8 Burpees to Target (use same pull-up bar as T2B)

DB movements are NOT alternating. 8/8 on both.