MOBILITY/SPECIFIC PREP
M. Banded Shoulders/Chest (90 secs per side)
SP. KB Shoulder Prep
1 Round
5 Bottoms up Press (L)
5 Windmills (L)
5 Hang Snatch (L)
5 Bottoms up Press (R)
5 Windmills (R)
5 Hang Snatch (R)
STRENGTH
PERFORMANCE and FITNESS
12 min Running Clock
Push Press
Build to a Heavy Set of 3
As a guideline, in your earlier sets rest up to a min, when closer to your final sets rest up to 90 secs. During the 12 mins aim to complete 5-7sets of 3
CONDITONING
PERFORMANCE and FITNESS
3 Rounds: 7 Burpee Bar Hops, 7 T2B, 7 Push Press 40/30
400m Run
2 Rounds: 7 Burpee Bar Hops, 7 T2B, 7 Push Press 50/35
400m Run
1 Round: 7 Burpee Bar Hops, 7 2TB, 7 Push Press 60/40
400m Run
