THURSDAY

MOBILITY (6 mins) 

Lacrosse Ball 

Shoulders (1 min per side)

Glutes (1 min per side)

Hip Flexors (1 min per side)

STRUCTURAL BALANCE 

2 Rounds 

10 Bird Dogs Alternating 

10 KB Single Leg Deadlifts (5 per side)

10 KB Windmills (5 per side)  

Directly into … 

8 Turkish Get-Ups (4 per arm, alternating) 

CONDITIONING 

FITNESS

AMRAP 15 

Run 200m 

15 Box Step Overs 

15 KB Swings  

12/9 Cal Row 

PERFORMANCE 

AMRAP 15 

Run 200m 

15 Box Jump Overs 

15 KB Swings 

15/12 Cal Row 

MIDLINE 

PERFORMANCE AND FITNESS 

2-3 Rounds (Time Dependent) 

15-10 GHD Sit-ups or Plate Sit-ups 

15-10m Disc Drag or Knee Tucks 

15-10 V-Snaps