THURSDAY
MOBILITY/SPECIFIC PREP
M. Banded Lats (2 mins per side)
SP. 1 Round
5 Cat Cows
10 Alternating Bird Dogs
5 Yoga Pushups (upward/downward dog)
10 Alternating KB Bottoms Up Press
10 Alternating KB Pendlay Rows
GYMNASTIC STRENGTH
PERFORMANCE and FITNESS
Every 4 Mins complete (3 Rounds)
8 Strict Pull-ups
8 Kneeling DB Shoulder Press
8 Disc Inch Worms
CONDITIONING
PERFORMANCE
AMRAP 17
30 Double-Unders, 400/300m Row
30 Double-Unders, 3 Rounds of “The Don”
1 Round of “The Don”:
5 Power Cleans 50/35
5 Burpee Bar Hops
5 Push Jerks 50/35
FITNESS
AMRAP 17
60 Single-Unders, 300/200m Row
60 Single-Unders, 3 Rounds of “The Don”
1 Round of “The Don”:
5 Power Cleans
5 Burpees
5 Push Press
Work with a partner
Partner A. Starts with 30 Double-Unders, 300/200m Row
Partner B. Starts with 30 Double-Unders, 3 Rounds of “The Don”
