MOBILITY/SPECIFIC PREP
M. Banded Chest (90 secs per side)
SP. 1 Round
10 Banded Good Mornings
10 Banded Pull Aparts (red)
5 Walkout Pushups
10 Lying Hip Extensions
STRENGTH
Bench Press
8-8-8-8-8
Rest 90 secs between sets
Ascend weight finishing on a heavy set of 8 reps
CONDITIONING (FOR TIME)
PERFORMANCE and FITNESS
In Partners 1:1
Buy In – 50/40 Cal Row or Ski Erg
Then: (Alternate with Partner – 20-10…18-9…16-8)
20-18-16-14-12-10-8-6-4-2
Wall Balls
10-9-8-7-6-5-4-3-2-1
KB Swings 24/20
Cash Out – 50/40 Cal Row or Ski Erg
Only one partner working at a time. Both partners complete 20-10 before moving to 18-9 etc..
