FRIDAY

MOBILITY/SPECIFIC PREP

M. Dynamic Walking Series

PERFORMANCE and FITNESS

“DT” Complex

5 Sets (Ascending Weight)

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

Rest as needed between sets. Complex must be done unbroken.

CONDITIONING

5 Rounds For Time

One follows the other workout starts on the Airbike

FITNESS

9/6 Cal Airbike

10 DB Snatch

3 Burpee Pullups

10 DB Hang Clean and Press

6 Deadball Over the Shoulder

10 DB Lunges

PERFORMANCE

12/9 Cal Airbike

10 DB Snatch

3 Bar Muscle Ups

10 DB Hang Clean and Jerk

6 Deadball Over the Shoulder

10 DB Lunges