THURSDAY

MOBILITY (6 mins)

Lacrosse Ball

Shoulders (1 min per side)

Glutes (1 min per side)

Hip Flexors (1 min per side)

STRUCTURAL BALANCE

2 Rounds

10 Bird Dogs Alternating

10 KB Single Leg Deadlifts (5 per side)

10 KB Windmills (5 per side)

Directly into …

8 Turkish Get-Ups (4 per arm, alternating)

CONDITIONING

FITNESS

AMRAP 15

Run 200m

15 Box Step Overs

15 HR Pushups to Target

12/9 Cal Row

PERFORMANCE

AMRAP 15

Run 200m

15 Box Jump Overs

15 HR Pushups

15/12 Cal Row

MIDLINE

PERFORMANCE AND FITNESS

2-3 Rounds (Time Dependent)

15-10 GHD Sit-ups or Plate Sit-ups

15-10m Disc Drag or Knee Tucks

15-10 V-Snaps