THURSDAY

MOBILITY/SPECIFIC PREP

Mobility: Banded Lats (90 secs per side)

Specific Prep: 1 Round

1 min Bar Hang

5 Yoga Pushups

10 Banded Pull-Aparts (red)

15 Ab Mat Situps

10 Banded Pull Parts

15 Ab Mat Situps

BODYWEIGHT STRENGTH (3 Rounds)

PERFORMANCE

Max reps weighted Strict Pull-ups (aim for 5+)

Rest 90 secs

Max reps Strict Pull-ups Bodyweight

Rest 90 secs

Max reps Underhand Strict Pull-ups Bodyweight

Rest 90 secs

FITNESS

Bodyweight

Banded Overhand

Banded Underhand

CONDITIONING

1 Round of “Tama”

5 T2B

5 Burpee Box Jump Overs

5 Hang Power Snatch 35/27.5

PERFORMANCE and FITNESS

AMRAP 20

200m Run

2 Rounds of “Tama”.

Share Boxes, 1 partner starts on 200m run other partner starts on 2 rounds of “Tama”