THURSDAY

MOBILITY/SPECIFIC PREP 

S1. Lacrosse Ball Shoulders 

S2. Lacrosse Balls Scapula  

STRENGH 

PERFORMANCE and FITNESS 

Push Press 

7-6-5-4-3

Complete a set every 2 mins 

(0:00, 2:00, 4:00, 6:00, 8:00)

CONDITIONING 

FITNESS 

AMRAP 15

18 Wallballs 6/4 

16 DB Snatch (ALT)

14 Burpees 

12 Med Ball Situps 

PERFORMANCE  

AMRAP 15

21 Wallballs 9/6

18 DB Snatch (ALT)

15 Burpees 

12 GHD Situps 

BODY ARMOUR 

8 KB Romanian Deadlifts 

8 KB Pendlay Rows