TUESDAY

MOBILITY/SPECIFIC PREP 

M. Band Assisted Lats/Chest 

SP. Dynamic Primer

5 Yoga Pushups (upward/downward dogs)

10 Banded Pull-Aparts (red) 

10 Banded Pendlay Rows (red) 

5 Walkout Pushups  

BODYWEIGHT STRENGTH  (Super Set) 

FITNESS

20-15-10 

Pushups (To Target if needed)

12-8-4

Banded Pull-Ups 

 

PERFORMANCE 

30-20-10 

Deficit Pushups 

15-10-5

Strict Pull-Ups 

Rest 2 mins between Superset

CONDITIONING 

FITNESS  

400m Run

30 Deadlifts

20 Kipping Knees 

10 Clean and Press 

20 Kipping Knees 

30 Deadlifts 

400m Run

PERFORMANCE 

400m Run

30 Deadlifts 60/40

20 T2B 

10 Clean and Jerks 60/40

20 T2B 

30 Deadlifts 60/40

400m Run