MOBILITY/SPECIFIC PREP
M. Band Assisted Lats/Chest
SP. Dynamic Primer
5 Yoga Pushups (upward/downward dogs)
10 Banded Pull-Aparts (red)
10 Banded Pendlay Rows (red)
10 Plank Get-Ups
STRENGH SUPERSET
PERFORMANCE and FITNESS
L-Sit Dumbbell Press
8-8-8-8
Strict Pull-Ups
8-8-8-8
Rest up to 90 secs Between Supersets
CONDITIONING
PERFORMANCE and FITNESS
Every 6 minutes, for 24 minutes (4 sets) for time of:
200m Run
6 Alternating Single Arm Dumbbell Devil’s Press 22.5/15
12 T2B
200m Run
FITNESS
Every 6 minutes, for 24 minutes (4 sets) for time of:
200m Run
4 Alternating Single Arm Dumbbell Devil’s Press 22.5/15
8 Kipping Knees 2 Chest
200m Run
