MONDAY

MOBILITY/SPECIFIC PREP

M. Lacrosse Ball Shoulders 

SP. KB Upper Body Complex 

STRENGTH

PERFORMANCE and FITNESS 

Push Press 

2-2-2-2-2

Complete a set every 90 secs

CONDITIONING

PERFORMANCE

For Time:

500/400m Row 

3 Rounds

5 Hang Power Cleans 60/40 

5 Push Jerks 60/40

5 Burpee Bar Hops 

500/400m Row 

500/400m Row 

3 Rounds:

5 Hang Power Cleans 60/40

5 Push Jerks 60/40

5 Burpee Bar Hops 

FITNESS

400/300m Row