FRIDAY

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

Previous
Previous

SATURDAY

Next
Next

THURSDAY