FRIDAY

MOBILITY/SPECIFIC PREP

M. Banded Lats/Chest

SP. 1 Round

10 Banded Good Mornings (green/purple)

10 Banded Pendlay Rows (red)

10 KB Windmills (5 per side)

5 Yoga Pushups

BDOYWEIGHT STRENGH

FITNESS

4 Sets

6-10 Banded Kipping Pull-ups

10-15 Pushups to Target

Work with a Partner 1:1

PERFORMANCE

3 Sets

8-12 Strict Pull-ups

15-25 Plate Deficit Pushups

Work with a Partner 1:1

CONDITIONING

PERFORMANCE and FITNESS

For Time:

200m Run, 9 KB Swings 24/20

200m Run, 9 Wall Balls 9/6

10 T2B

200m Run, 21 KB Swings 24/20

200m Run, 21 Wall Balls 9/6

10 T2B

200m Run, 15 KB Swings 24/20

200m Run, 15 Wall Balls 9/6

10 T2B