MOBILITY/SPECIFIC PREP
S1. Banded Release
S2. Dynamic Prep
STRENGTH
3 Rounds
8 Back squats
8 Push press
8 Pendlay Rows
Same weight for each exercise ascend weight each round if possible
CONDITIONING
PERFORMANCE and FITNESS
5 Rounds
300/200m row
10 dumbbell snatches 22.5/15
10 burpees 2 Target
