TUESDAY

MOBILITY/SPECIFIC PREP

Mobility. Band Assisted Lats/Chest

Specific Prep. (1 Round)

2 Turkish Get-ups L/R

8 Kneeling Single Arm Shoulder Press L/R

20 Shoulder Taps Straight into 20 Cross Crawlers

20 Lying Hip Extensions

STRENGTH

PERFORMANCE and FITNESS

Push Jerk

3–3-3-3-3

Rest 2 mins between sets  (Ascending Weight)

Build on last effort, Cycle the 3 reps

CONDITIONING

FITNESS

8 Burpee Bar Hops

AMRAP 17

PERFORMANCE

10 Burpee Bar Hops

1 Round of “Sit-up Cindy”

3-6-9-12-15… Power Clean and Jerks 50/35

“Sit-up Cindy”

5 Pulllups

10 Pushups

15 Ab Mat Situps

BODY ARMOUR

2-3 Giant Sets

8 Tempo Barbel Romanian Deadlifts 50/35

8 Barbell Pendlay Rows 50/35

8 Disc Body Saws or Knee Tucks

Rest 2 Minutes Between Sets.