TUESDAY

MOBILITY

Foam Roller Lats (1 min per side)

Lacrosse Ball Chest (1 min per side)

SPECIFIC PREP

45 sec Bar Hang

5 Walkout Pushups

10 Shoulder Taps in Prone (slow controlled)

20 Cross Crawlers

10 Shoulder Taps in Prone (slow controlled)

5 Walkout Pushups

45 sec Bar Hang

GYMNASTIC STRENGTH

FITNESS

10-8-6-4-2

Banded Strict Pull ups

2-4-6-8-10

Pushups (scale to target)

PERFORMANCE

10-8-6-4-2

Strict Pull-ups

7-9-11-13-15

Deficit Pushups (20kg plates)

(Work in Partners, Partner A performs Pull-ups and Pushups then rests while partner B performs both Pull-ups and Pushups etc.. )

CONDITIONING (REPS)

PERFORMANCE and FITNESS

In Partners 1 min on 1 min off

S1. Ski Erg

S2. Alternating Dumbbell Hang Snatches 22.5/15

S3. 15m Shuttles (Astro)

S4. Alternating Single Arm Dumbbell Hang Clean & Jerks 22.5/15

S5. Med Ball Situps 9/6

Accumulate as many reps within the min.

2 Rounds each per Station

(staying on the same station for 2 rounds before moving to the next)