TUESDAY

MOBILITY/SPECIFIC PREP

M.

Banded Lat Stretch (90 secs each side)

SP.

10 Banded Good Mornings

20 Alteranting Calf Stretches in Prone

1 min Bar Hang

GYMNASTIC STRENGTH

Every 2:30 mins x 4 (10 mins)

30 Double Unders

Max Set Of Strict Pullups

must be more than 5 reps, use band if needed

CONDITONING

FITNESS

3 Rounds:

7 Deadlifts, 7 KNC , 7 Push Press

300m Run

3 Rounds:

7 Deadlifts, 7 KNC , 7 Push Press

300m Run

3 Rounds:

7 Deadlifts, 7 KNC , 7 Push Press

300m Run

PERFORMANCE

3 Rounds:

7 Deadlifts, 7 TTB, 7 Push Press 

400m Run

3 Rounds:

7 Deadlifts, 7 TTB, 7 Push Press

400m Run

3 Rounds:

7 Deadlifts, 7 TTB, 7 Push Press

400m Run

Barbell. 50/35

Complete 3 Rounds of 7-7-7 before heading out on the run and complete that 3 times