MOBILITY/SPECIFIC PREP
M. Lacrosse Ball Chest/Shoulders
SP. Dynamic Primer
10 Banded Good Mornings (Green/Purple)
20 Banded Face Pulls (red)
15 Banded Pull Aparts (Red)
10 Banded Pendlay Rows (Red)
5 Walkout Pushups
STRENGTH
BENCH PRESS
10 reps @ 65% of 1RM,
10 reps @ 70 %
8 reps @ 77%,
6 reps @ 82%,
3 reps @ 87%
Rest up to 2 mins between sets
CONDITIONING
PERFORMANCE and FITNESS
5 Rounds For Time [20 Minute Cap]:
200m Run
20-18-16-12-10 Single DB Hang Snatch 22.5/15
10-12-16-18-20 Single DB Lunges 22.5/15
10 HR Pushups
(Both DB movements alternating)
