FRIDAY

MOBILITY 

KB Structural Balance Warmup 

2 Rounds

10 Single Leg Deadlifts (5 per side)

10 Single Arm Push Press (5 per side)

10 Single Arm Pendlay Rows (5 per side)

STRENGTH 

Bench Press 

Barbell Pendlay Rows 

12-10-10-8-8

Rest 1 min after completing both movements 

CONDITIONING 

FITNESS  

AMRAP 18:

Run 200m 

9 Pull-Ups

5 Strict Presses

Run 200m 

9 Pull-Ups

10 Push Presses

Run 200m 

9 Pull-Ups

15 Push Jerks

PERFORMANCE

AMRAP 18:

Run 200m 

12 Pull-Ups

9 Strict Presses 40/30

Run 200m 

12 Pull-Ups

15 Push Presses 40/30

Run 200m 

12 Pull-Ups

21 Push Jerks 40/30