THURSDAY
MOBILITY/SPECIFIC PREP
M. Banded Lats (90 secs per side)
SP. 1 Round
1 min Bar Hang
5 Cat Cows
10 Alternating Bird Dogs
5 Yoga Pushups (upward/downward dog)
20 Alternating Calf Stretch in Prone
BODYWEIGHT SKILLS/STRENGTH
PERFORMANCE and FITNESS
AMRAP 9
1 Strict Pull-Up
20 Double Under’s
2 Strict Pull-Ups
20 Double Under’s
3 Strict Pull-Ups
20 Double Under’s etc…
Keep adding 1 Strict Pull-up each round until time is up
Scale to 40 single Skips
AEROBIC CONDITIONING
PERFORMANCE and FITNESS
3 Rounds:
1 Minute Airbike
1 Minute Farmers Carry (10 Meters)
1 Minute Ski Erg
1 Minute Shuttle Runs (10 Meters)
1 Minute Sled Push
1 Minute Rest
Farmers Carry: (22.5/15)
Split workout floor in 2 lots of 10m, use one end for Farmers Carry other end for Shuttle Runs. No matter which station you start on always rest on the 6th min.
