FRIDAY

MOBILITY/SPECIFIC PREP

SP.

Dynamic Travelling Series

STRENGTH

PERFORMANCE and FITNESS

Strict Press

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

5 reps @ 75%

3 reps @ 85%

1+reps @ 95%

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

CONDITIONING

EMOM 24

FITNESS

Min 1 – 1-2 Rope Climbs

Min 2 – 10 DB Push Press

Min 3 – 12 Plate Situps

Min 4 – 14/12 Cal Row

Min 5 – 40m Heavy Sled Push

Min 6 – REST

PERFORMANCE

Min 1 – 1-2 Legless Rope Climbs

Min 2 – 10 DB Push Press 22.5/15

Min 3 – 15 GHD Situps

Min 4 – 18/15 Cal Row

Min 5 – 40m Heavy Sled Push

Min 6 – REST