WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Lacrosse Ball Shoulders 

SP. Upper Body Dynamic 

STRENGTH

PERFORMANCE 

Seated DB Shoulder Press  

Strict Pull-ups 

8-8-8-8

FITNESS 

Pull-ups 5-5-5-5

FOUNDATIONS

8-8-8 Seated DB Shoulder Press  

5-5-5 Pull-ups

CONDITIONING 

PERFORMANCE and FITNESS 

FOR TIME

Buy in. 500/350m Row

10-20-30 Reps of 

HR Pushups 

Ab Mat Situps 

30-20-10 Reps of 

DB Hang Clean and Jerk 

Box Jumps 

Cash Out. 500/350m Row