MOBILITY/SPECIFIC PREP
M. Lacrosse Ball Shoulders/Chest (90 secs per side)
SP. Dynamic Upper Body
1 Round
5 Bottoms up Press (L)
5 Windmills (L)
5 Hang Snatch (L)
5 Bottoms up Press (R)
5 Windmills (R)
5 Hang Snatch (R)
STRENGTH
PERFORMANCE and FITNESS
12 min Running Clock
Push Press
Build to a Heavy Set of 2
As a guideline, in your earlier sets rest up to a min, when closer to your final sets rest up to 90 secs. During the 12 mins aim to complete 6-8 sets of 2
Build on last weeks effort
CONDITONING
PERFORMANCE
3 Rounds: 7 Burpee Bar Hops, 7 T2B, 7 Push Jerks 40/30
400m Run
2 Rounds: 7 Burpee Bar Hops, 7 T2B, 7 Push Jerks 50/35
400m Run
1 Round: 7 Burpee Bar Hops, 7 T2B, 7 Push Jerks 60/40
400m Run
FITNESS
3 Rounds: 7 Burpees, 7 KNC , 7 Push Press
300m Run
2 Rounds: 7 Burpees, 7 KNC , 7 Push Press
300m Run
1 Rounds: 7 Burpees, 7 KNC , 7 Push Press
300m Run
