MOBILITY AND MAINTENANCE
S1. Lacrosse Ball Shoulders
S2. Band Assisted Lats
S3. Coaches Choice
STRENGTH SUPERSET
PERFORMANCE and FITNESS
Bench Press
12-10-10-8-8
Strict Pullups
8-8-8-8-8
CONDITIONING
PERFORMANCE and FITNESS
For Time:
200m Run 20 DB Hang Clean and Jerks 22.5/15
200m Run 20 HR Pushups
200m Run 20 DB Snatch 22.5/15
200m Run 20 Burpees
200m Run 20 DB Snatch 22.5/15
200m Run 20 HR Pushups
200m Run 20 DB Hang Clean and Jerks 22.5/15
BODY ARMOUR
2-3 sets
10 DB Bent Over Rows (per arm)
8 Single DB Cross Body Deadlifts (per arm)
10 Plank Get-Ups
