MOBILITY/SPECIFIC PREP
M. Lacrosse Ball Chest/Shoulders
SP. Dynamic Primer
5 Yoga Pushups (upward/downward dogs)
10 Banded Good Mornings (Green/Purple)
10 Banded Pull Aparts (Red)
10 Banded Pendlay Rows (Red)
STRENGTH
PERFORMANCE and FITNESS
Bench Press (Ascend weight each round)
12-10-10-8-8
Pendlay Rows (Keep same weight throughout)
8-8-8-8-8
CONDITIONING
PERFORMANCE and FITNESS
4 Rounds x AMRAP 3:
10 Single DB Front Squat 22.5/15 (5 per arm)
5 Pull-ups
10 Single DB Push Press 22.5/15 (5 per arm)
5 Pull-ups
Rest 1 Minute Between Rounds
