MONDAY

MOBILITY/SPECIFIC PREP

M. Banded OH distraction

SP. Dynamic OH

STRENGTH

PERFORMANCE and FITNESS

12 min Running Clock

Push Press

Build to a Heavy Set of 2

CONDITIONING

FITNESS

On the 3:00 x 5 Rounds

250/150m Row or Ski Erg

30 Single Under’s

5 Push Press

5 Burpee Bar Hops

PERFORMANCE

On the 3:00 x 5 Rounds

300/200m Row or Ski Erg

30 Double Under’s

6 Push Press 40/30

6 Burpee Bar Hops

MIDLINE

2 x 1 min Weighted Planks 20/10