THURSDAY

MOBILITY AND MAINTENANCE 

S1. 10 mins Full Body Mobility 

STRUCTURAL BALANCE 

PERFORMANCE and FITNESS  

Alternating On the Minute x 9 (3 Rounds):

Min 1 – 1 Turkish Get-Up Per Arm 

Min 2 – 14 DB Renegade Rows 

Min 3 - 10 Alternating Single Leg Deadlifts (swap hands in bottom position)

CONDITIONING

EMOM 20

FITNESS 

Min 1. 9/6 Cal Airbike 

Min 2. 5-10 Kipping HSPU or 10 seated L-Sit DB Press

Min 3. 6 Burpee Box Jumps 

Min 4. 40m Heavy Sled Push 

Min 5. REST

PERFORMANCE

Min 1. 12/9 Cal Airbike

Min 2. 5-10 Kipping Deficit HSPU 

Min 3. 9 Burpee Box Jumps 

Min 4. 40m Heavy Sled Push 

Min 5. REST