FRIDAY

FRIDAY JUNE 18th 

SPECIFIC PREP 

S1. Band Assisted Lats   

S2. Lacrosse Ball Chest 

S3. Dynamic Stretch 

STRENGH 

PERFORMANCE and FITNESS 

13 min Running Clock 

Deadlift 

Build to a Heavy 3 Reps 

Posture and Position Govern Load 

Build slightly on last weeks Effort 

CONDITIONING 

FITNESS 

5 Rounds For Time:

15/9 Calorie Row

15 KB Swings

12 Box Jumps 

9 Single Dumbbell Front Squats

PERFORMANCE

5 Rounds For Time:

18/12 Calorie Row

15 KB Swings 24/20

12 Box Jumps 

9 Double Dumbbell Front Squats 22.5/15