MOBILITY/SPECIFIC PREP
M.
Band Assisted Hamstring (90 secs per side)
SP.
10 KB Single Leg Deadlifts L/R
15 Lying Hip Extensions
20 Shoulder Taps in Prone
15 Banded Pull Aparts (red)
10 Banded Pendlay Rows (red)
STRENGTH
PERFORMANCE AND FITNESS
EMOM 10
3 Deadlifts
Aim is not to max out with weight, instead to focus on posture/position.
Option to increase load incrementally every min or every 2mins. Aim is to finish on a COMFORTABLY
Heavy set of 3
CONDITIONING
PERFORMANCE and FITNESS
Min On Min Off for 2 Rounds each per station.
S1. Airbike for Cals
S2. Max Dead Ball Over the Shoulder
S3. Box Jump Overs
S4. Ski Erg for Cals
S5. Single Arm Devils Press 15/10
Deadball Weight.
RX. 55/45
INT/MST. 45/35
BEG. 35/25
