WEDNESDAY

MOBILITY

Lacrosse Ball Chest

SPECIFIC PREP

10/7 Cal Airbike (warmup pace)

Travelling Mobility Lunge (to the first cone) 

Travelling Cossack Squats (to the second cone)

10/7 Cal Airbike (warmup pace)

Travelling Inch Worms (to the first cone) 

Burpee Broad Jumps (to the second cone)

GYMNASTICS CAPACITY

Alternating On The 1:30 (3 Rounds)

FITNESS 

A) 12 DB Bench Press   

B) 15/10 Cal Row 

C) 8 Banded Strict Pullup’s 

PERFORMANCE 

A) 15 DB Bench Press 22.5/15 

B) 20/15 Cal Row 

C) 10 Strict Pullup’s 

CONDITIONING

PERFORMANCE

5 Rounds for Time 

200m Run 

15-13-11-9-7 Reps of 

Push Press 40/30

T2B 

Burpee Bar Hops 

FITNESS

13-11-9-7-5 Reps of