THURSDAY

THURSDAY

MOBILITY/SPECIFIC PREP

M. Banded Lats (90 secs per side) 

SP. 1 Round

10 Banded Good Mornings 

10 Tension Swings 

5 Walkout Pushups 

10 Light KB Swings 

100m Run (end of driveway and back) 

STRENGTH

Strict Press

3 x 6 @ 77%

2 x 4 @ 80%

1 x 2 @ 85%

Rest 2 mins between sets 

CONDITIONING

BENCHMARK

“HELEN”

FITNESS

3 Rounds for time

300m Run

21 KB Swings 20/16

12 Ring Rows 

PERFORMANCE

3 Rounds for time

400m Run

21 KB Swings 24/20

12 Pullups

BODY ARMOUR

3 Rounds

15 GHD Situps or Plate Situps 

12 Alternating KB Pendlay Rows

9 Disc Body Saws