MOBILITY/SPECIFIC PREP
M. Banded Lats/Chest
SP. 1 Round
5 Bottoms Up Press (L)
5 Windmills (L)
10 Banded Pull Aparts
5 Bottoms Up Press (R)
5 Windmills (R)
10 Banded Pull Aparts
STRENGTH
PERFORMANCE and FITNESS
Push Press
3-3-3-3-3
Rest up to 2 mins between sets
AEROBIC CONDITIONING
PERFORMANCE
3 Rounds:
1 Minute Calorie Row
1 Minute Alternating Dumbbell Snatches
1 Minute Box Jumps
1 Minute Single Arm Dumbbell Clean & Jerks
1 Minute T2B
1 Minute Rest
FITNESS
3 Rounds:
1 Minute Calorie Row
1 Minute Alternating Dumbbell Snatches
1 Minute Box Jumps
1 Minute Alternating Single Arm Dumbbell Clean & Press
1 Minute Kipping Knees 2 Chest or Ab Mat Situps
1 Minute Rest
MIDLINE
2-3 Rounds
10 V-Snaps
10 Disc Body Saws
10 Plank Get-Ups
