WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Broomstick/Barbell Specific Prep

PERFORMANCE and FITNESS

“DT” Complex

5 Sets (Ascending Weight)

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

Rest as needed between sets. Complex must be done unbroken.

CONDITIONING

5 Rounds Each

One follows the other workout starts on the Airbike

FITNESS

9/6 Cal Airbike or 12/9 Cal Ski

PERFORMANCE

12/9 Cal Airbike or 15/12 Cal Ski

6 HSPU

12 Box Jump Overs

6 Dead ball Over the Shoulder

12 HR Pushups