TUESDAY

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Shoulders 

S2. Band Assisted Lats  

STRENGTH SUPERSET 

PERFORMANCE and FITNESS 

Bench Press 

12-10-10-8-8

Double KB Pendlay Rows 

8-8-8-8-8

CONDITIONING 

FITNESS 

AMRAP 4, 

18/12 Cal Machine, 15 Burpees, 15 Pullups

Rest 4 mins 

AMRAP 4, rest 4:

15/9 Cal Machine, 12 Burpees, 15 Kipping K2C

Rest 4 mins 

AMRAP 4:

12/6 Cal Machine, 9 Burpees, 15 Pull-Ups

Rest 4 mins 

PERFORMANCE

AMRAP 4, 

21/15 Cal Machine, 21 Burpees, 20 C2B Pullups

Rest 4 mins 

AMRAP 4, rest 4:

18/12 Cal Machine, 15 Burpees, 20 TTB

Rest 4 mins 

AMRAP 4:

15/9 Cal Machine, 9 Burpees, 20 Pull-Ups

Rest 4 mins 

MIDLINE 

2-3 Rounds 

15m Disc Drag 

12 V-Snaps 

9 Plank Get-Ups