MOBILITY/SPECIFIC PREP
S1. Band Assisted Hamstring Floss
S2. Dynamic Primer
STRENGH
PERFORMANCE and FITNESS
Bench Press (Ascend weight each round)
12-10-10-8-8
Pendlay Rows (Keep same weight throughout)
8-8-8-8-8
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 14:
10 Power Cleans 50/35
14 Single Dumbbell Push Presses 22.5/15
10/7 Cal Assault Bike
MIDLINE
3 Rounds
10 Lying DB Hip Extensions
10 Weighted GHDs 6/4
10 Parallette Pass Throughs
