WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Band Assisted Hamstring (90 secs per side)

SP. (KB Complex)

2 Rounds

5 KB Hang Snatch

5 KB Strict Press

5 KB OH Reverse Lunge

5 KB Windmills

Perform all movements with the Right arm before moving to the Left arm.

GO HEAVIER second set

CONDITIONING (AMRAP)

FITNESS

AMRAP 15

250/200m. Row

15 Box HSPU or DB Push Press

10/6 Cal Airbike

10x10 m Shuttles

PERFORMANCE    

AMRAP 15

300/250m. Row

15 HSPU

15/10 Cal Airbike

10x10 m Shuttles

MIDLINE FINISHER

3 Rounds

15 GHD Situps

10 Disc Inch Worms into Disc Drag remainder of Astro

40m KB Front Rack Carry L/R

30 Crawlers