Wednesday

MOBILITY

Band Assisted Hamstring Floss

SPECIFIC PREP

10 Single KB CrossBody Deadlifts (5 per side)

10 Single KB Pendlay Rows (5 per side)

10 Lying Hip Extensions (1 sec pause at the top)

10 Single KB Pendlay Rows (5 per side)

10 Single KB CrossBody Deadlifts (5 per side)

STRENGTH

FITNESS

5-5-5-5-5

PERFORMANCE

Deadlift

3-3-3-1-1

CONDITIONING

3 Rounds

FITNESS

400 Meter Run

12 Kipping Knees 2 Chest or Lying T2B

12 HSPU or HR Pushups

12 KB Swings

12 Ab Mat Situps

PERFORMANCE

400 Meter Run

15 T2B

15 HSPU

15 KB Swings 24/20

15 Ab Mat Situps

MIDLINE

15-10m Disc Drag

15-10 V-Snaps

15-10 Disc Body Saws

15-10 V-Snaps

15-10m Disc Drag