MOBILITY AND MAINTENANCE
S1. Lacrosse Ball Shoulders/T-Spine
S2. Disc Shoulders
Bench Press
PERFORMANCE and FITNESS
12-10-10-8-8
Ascend weight each set
Rest 90 secs between sets
CONDITIONING
PERFORMANCE
EMOM 18
Min 1. 15/12 Cal Ski Erg
Min 2. 40m Heavy Sled Pull
Min 3. 10 DB Clean and Press 15/10
Min 4. 18/15 Cal Row
Min 5. 20 KB Front Rack Lunges 16/12
Min 6. REST
