TUESDAY

MOBILITY

S1. Lacrosse Ball Shoulders 

S2. Lacrosse Ball Glutes/Hip Flexor

GYMNASTICS CAPACITY

 Alternating On The 1:30 (3 Rounds)

FITNESS 

A) 15 Pushups to Target  

B) 100 Single Under’s

C) 10 Banded Strict Pullup’s 

PERFORMANCE

A) 25 Pushups 

B) 100 Double Under’s 

C) 10 Strict Pullup’s 



CONDITIONING 

PERFORMANCE 

500/400m Row 

3 Rounds: 7 Deadlifts, 7 T2B, 7 BJO

500/400m Row 

3 Rounds: 7 Deadlifts, 7 T2B, 7 BJO 

500/400m Row 

3 Rounds: 7 Deadlifts, 7 T2B, 7 BJO

FITNESS 

400/300m Row 

Barbell. 40/30 

MIDLINE

Weighted Planks 

Side Planks