TUESDAY

MOBILITY/SPECIFIC PREP

M. Foam Roller T-Spine and Lats 

SP.  1 Round 

5 Walkout Pushups 

10 Banded Pull Apart (light)

5 Scapula Pull-ups 

10 Bird Dogs 

5 Cat Cows 

BODYWEIGHT STRENGTH

10-8-6-4-2

Strict Pull-ups 

8-10-12-14-16

Plate Deficit Pushups 

Rest 90 secs after completing both exercises in succession. 

CONDITIONING

9 Toes 2 Bar

9 Deadlifts 100/70

9 Burpee Bar Hops

400m Run

15 Toes 2 Bar

15 Deadlifts 80/60

15 Burpee Bar Hops

400m Run

12 Toes 2 Bar

12 Deadlifts 90/65

12 Burpee Bar Hops

400m Run