MONDAY

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Glutes

S3. Coaches Choice 

STRENGTH

PERFORMANCE and FITNESS 

Back Squat 

3-3-3-3-3 

CONDITIONING

AMRAP 12: 

FITNESS

70 Single Under’s

25 Air Squats

15 KB Swings   

5 Pull-Up Variation

PERFORMANCE  

35 Double Under’s

25 Air Squats

15 KB Swings 24/20  

5 Bar Muscle Ups  

BODY ARMOUR 

2-3 Rounds 

10 DB Romanian Deadlifts 

10 DB Renegade Rows 

15/10m Disc Drag 

Rest 90 secs