TUESDAY

SPECIFIC PREP

Band Assisted Lats

Lacrosse Ball Shoulders

BODYWEIGHT STRENGTH

FITNESS

4 Sets

6-10 Banded Pull-ups

10-15 Pushups to Target

PERFORMANCE

4 Sets

8-12 Strict Pull-ups

15-20 Plate Deficit Pushups

Work with a Partner 1:1

CONDITIONING

PERFORMANCE and FITNESS

4 Rounds:

1:00 – Max Calorie Row

1:00 – Max DB Hang Snatch (Alternating) 22.5/15

1:00 – Max Burpee Box Jump Overs

1:00 – Rest

Everyone’s workout starts on the Rower

MIDLINE

Weighted Planks

1 Round Max Effort 20/10