MONDAY

MOBILITY AND MAINTENANCE

S1. Wall Couch Stretch

S2. Broomstick Complex

STRENGTH

Tempo Overhead Squats

3 Sets of 3

Tempo: 3 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat

3 Sets of 2

Pause: 2 Seconds in Bottom

CONDITIONING

PERFORMANCE and FITNESS

AMRAP 15

10 Burpees

20 HR Pushups

40 Double Under’s

10 Burpees

20 DB Snatch 22.5/15

40 Double Under’s

10 Burpees

20 DB Hang Clean and Jerks 22.5/15

40 Double Under’s