THURSDAY

THURSDAY

MOBILITY/SPECIFIC PREP

M. Band Assisted Hamstring (90 secs per side)

SP. 1 Round (KB Complex)

5 KB Hang Snatch (R)

5 KB Strict Press (R)

5 KB Windmills (R)

5 KB OH Reverse Lunge (R)

Perform all movements with the Right arm before moving to the Left arm.

CONDITIONING (TIME)

FITNESS

4 Rounds For Time

250/200m. Row

15 Box HSPU or DB Push Press

10/6 Cal Airbike

10x10 m Shuttles

PERFORMANCE    

4 Rounds For Time

300/250m. Row

15 HSPU

15/10 Cal Airbike

10x10 m Shuttles

Everyones workout starts on the rower, as soon as a rower comes free next person starts

MIDLINE FINISHER

PERFORMANCE and FITNESS

3 Rounds

10 GHD Situps

10 Disc Inch Worms into Disc Drag remainder of Astro

40m KB Front Rack Carry

40 Crawlers