THURSDAY
MOBILITY/SPECIFIC PREP
M. Band Assisted Hamstring Stretch (90 secs per side)
SP. 1 Round
10 Bird Dogs
10 Banded Good Mornings
10 KB Windmills (5 per arm)
10 Single Leg Deadlifts (5 per leg)
10 Plank Get-Ups
STRENGTH
PERFORMANCE and FITNESS
Deadlift
5-5-5-5-5
Complete a set every 2 mins building in weight each set
CONDITIONING
PERFORMANCE and FITNESS
Min On Min Off. (2 Rounds)
S1. Double Under’s or Singles
S2. GHD Sit-Ups or Plate Situps
S3. KB Swings 24/20
S4. Ski Erg
S5. Sled Push
S6. Airbike
1 min of work 1 min of rest, move from station to station until completed 2 full rounds
