FRIDAY

MOBILITY

Band Assisted OH Extension

SPECIFIC PREP

10 Broomstick Pass Throughs

10 Reps Broomstick Front Rack Stretch (5 per side)

5 Deep Pushups with pause at the Bottom

10 Tension Swings

10 Slow Controlled Shoulder Taps (2 sec pause touching shoulder)

STRENGTH

FITNESS

Push Press

5-5-5-5-5

PERFORMANCE

Push Press

3-3-3-1-1

CONDITIONING

EMOM 20

FITNESS

Min 1. 12/9 Cal Row

Min 2. 9 Banded Assisted Pull-ups or Ring Rows

Min 3. 9/6 Cal Ski Erg

Min 4. 5 Push Press + 5 Burpees

Min 5. Rest

PERFORMANCE

Min 1. 15/12 Cal Row

Min 2. 12 Pull-ups

Min 3. 12/9 Cal Ski Erg

Min 4. 7 Push Jerks 50/35 + 7 Burpee Bar Hops

Min 5. Rest