MOBILITY/SPECIFIC PREP
M. Banded Lats (90 secs per side)
SP. Dynamic Primer
5 Yoga Pushups
10 Banded Good Mornings
5 KB Windmills (L)
5 KB Windmills (R)
100 Single Skips
GYMNASTIC STRENGTH
Every 3 mins x 4 (12 mins)
50 Double Under’s (60 singles)
Max Set Of Strict Pull-ups
(must be more than 5 reps, use band if needed)
CONDITONING
PERFORMANCE and FITNESS
3 Rounds: 7 KB Swings , 7 T2B, 7 Push Press
400m Run
3 Rounds: 7 KB Swings, 7 T2B, 7 Push Press
400m Run
3 Rounds: 7 KB Swings, 7 T2B, 7 Push Press
400m Run
Barbell. 50/35
KB. 24/20
Complete 3 Rounds of 7-7-7 before heading
out on the run and complete that 3 times
