THURSDAY

MOBILITY/SPECIFIC PREP

M. Foam Roller Posterior Chain

• T-Spine

• Lower Back

• Glutes

• Hamstrings

• Calves

SP. Travelling Dynamic Series

(Using length of the room)

CONDITIONING (TIME)

FITNESS

Buy In. 400m Run

10-9-8-7-6-5-4-3-2-1

DB Push Press

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans 40/30

Cash Out. 400m Run

PERFORMANCE

Buy In. 400m Run

10-9-8-7-6-5-4-3-2-1

HSPU

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 35/27.5

Cash Out. 400m Run

BODY ARMOUR

15-12-9 Reps of

GHD Situps or Plate Situps

DB Romanian Deadlifts

Ring Rows

V-Snaps