FRIDAY

MOBILITY

Band Assisted OH Extension 

SPECIFIC PREP 

10 Broomstick Pass Throughs 

10 Reps Broomstick Front Rack Stretch (5 per side) 

5 Deep Pushups with pause at the Bottom  

10 Tension Swings 

10 Slow Controlled Shoulder Taps (2 sec pause touching shoulder) 

STRENGTH 

PERFORMANCE 

FITNESS

5-5-5-5-5 

Push Press 

3-3-3-3-3 

CONDITIONING 

PERFORMANCE  

EMOM 20

Min 1. 15/12 Cal Row 

Min 2. 12 Pull-ups 

Min 3. 12/9 Cal Ski Erg 

Min 4. 7 Push Jerks + 7 Burpee Bar Hops 

Min 5. Rest 

FITNESS 

EMOM 20

Min 1. 12/9 Cal Row 

Min 2. 9 Banded Assisted Pull-ups or Ring Rows 

Min 3. 9/6 Cal Ski Erg 

Min 4. 5 Push Press + 5 Burpees  

Min 5. Rest