THURSDAY

MOBILITY/SPECIFIC PREP

M.

Lacrosse Ball Glutes (90 Secs per side)

Hip Flexor (90 Secs per side)

SP.

Dynamic Stretch

STRUCTURAL BALANCE

PERFORMANCE and FITNESS

3 Rounds for Quality

5 Cat Cows

10 Alternating Bird Dogs

1 Turkish Get-Up (per arm)

10 KB Windmills (5 per arm)

CONDITIONING

On the Minute x 20 [4 Rounds]:

FITNESS

Min 1: 9 Bench Press

Min 2: 12 Plate Situps

Min 3: 15 Box Step Overs

Min 4: 15/12 Cal Row

Min 5. REST

PERFORMANCE

Min 1: 9 Bench Press

Min 2: 12 GHD Situps

Min 3: 15 Box Jump Overs

Min 4: 18/15 Cal Row

Min 5. REST

MIDLINE

1 Round

Weighted Plank 20/10

Max Effort