TUESDAY

MOBILITY

Band Assisted Hamstring Floss

(15 reps per side)

SPECIFIC PREP

10 Single KB CrossBody Deadlifts (5 per side)

10 Single KB Pendlay Rows (5 per side)

10 Lying Hip Extensions (1 sec pause at the top)

10 Single KB Pendlay Rows (5 per side)

10 Single KB CrossBody Deadlifts (5 per side)

STRENGTH

PERFORMANCE AND FITNESS

Deadlift

1 Rep Max

Wall Squat

One Attempt at a max wall squat hold - Record and note down your time for future use

CONDITIONING

5 Rounds:

FITNESS

1:00 – Max Calorie Airbike

1:00 – Max KB Swings

1:00 – Max Burpees

1:00 – Rest

PERFORMANCE

1:00 – Max Calorie Airbike

1:00 – Max Power Cleans 60/40

1:00 – Max Burpees

1:00 – Rest