THURSDAY

MOBILITY/SPECIFIC PREP

M. Foam Roller

1. T-Spine

2. Quads

SP. Dynamic Traveling Sequence

Travelling mobility lunges

Inch Worms etc…

STRUCTURAL BALANCE

PERFORMANCE and FITNESS

With a running clock

On the 0:00

Work up to a Heavy Single Turkish Get Up (per arm)

On the 7:00

2 Rounds (KB Complex)

5 KB Single Leg Deadlifts (R)

5 KB Hang Cleans (R)

5 KB Push Press (R)

5 KB Windmills (R)

5 KB Single Leg Deadlifts (L)

5 KB Hang Cleans (L)

5 KB Push Press (L)

5 KB Windmills (L)

CONDITIONING (TIME)

FITNESS

AMRAP 18

14/10 Cal Airbike

14 DB Snatch

14 Box Jump Overs

14 DB Hang Clean and Jerk

PPERFORMANCE

AMRAP 18

18/15 Cal Airbike

18 DB Snatch

18 Box Jump Overs

18 DB Hang Clean and Jerk

DB. 22.5/15