MOBILITY/SPECIFIC PREP
M1. Lacrosse Ball Glutes
M2. Lacrosse Ball Hamstring Insertion
SP. Deadlift Barbell Prep
STRENGTH
PERFORMANCE and FITNESS
Deadlift
3–3-3-3-3
Rest 2 mins between sets (Ascending Weight)
Tap and Go if you cant you’ve gone too heavy!!!
CONDITIONING
PERFORMANCE and FITNESS
EMOM 15
Min 1. 10-5 Bar Muscle Ups (Box or Band) (:40 sec cap)
Min 2. 10-5 DB Push Up/Renegade Rows (:40 sec cap)
Min 3. 10-5 Dead Ball Cleans (:40 sec cap)
Min 4. 20m Sled Push/20m Sled Pull
Min 5. REST
GYMNASTICS STRENGTH
3 X Max Effort Strict Pull-Ups
Rest 2 mins between sets