FRIDAY

MOBILITY/SPECIFIC PREP

Travelling Dynamic Series

CONDITIONING (2 Rounds, 24 mins)

E2MOM (2 min stations) The faster you get the work done the more rest you get until the next 2 min station

FITNESS

S1. 14/9 Cal Airbike

S2. 10 DB Hang Cleans

+ 10 DB Squats

S3. 15/10 Burpees to Target

S4. 250/150m Ski Erg

S5. 20 Lunges

S6. 1 min Deadball Hold

PERFORMANCE

S1. 18/14 Cal Airbike

S2. 10 DB Hang Cleans

+ 10 DB Squats 22.5/15

S3. 20/15 Burpees to Target

S4. 300/200m Ski Erg

S5. 20m KB Front Rack Lunges 24/20

S6. 1 min Deadball Hold 45/35

MIDLINE

2-3 Rounds (Time/Mana dependent)

80m Farmers Carry (Single KB in Front Rack 40m each way)

15 Standing KB Side Crunches (L)

15 Standing KB Side Crunches (R)

12 Disc Inch Worms