THURSDAY

MOBILITY/SPECIFIC PREP

M. Foam Roller (Posterior Chain)

SP. (1 Round)

5 Single Leg Deadlift straight into Reverse Lunge (L)

5 Single Leg Deadlift straight into Reverse Lunge (R)

10 Alternating Cossack Squats (use KB if possible)

15 Lying Hip Extensions

10 Banded Pull-Aparts (red)

10 Banded Pendlay Rows (red)

GYMNASTICS CAPACITY

Alternating On The 1:30 (3 Rounds)

FITNESS

A) 10-15 Pushups to Target

B) 15/10 Cal Row

C) 10 Box Jumps 24/20

PERFORMANCE

A) 15-20 Deficit Pushups

B) 20/15 Cal Row

C) 10 High Box Jumps 30/24

CONDITIONING

PERFORMANCE and FITNESS

Min On Min Off for 2 Rounds moving from station to station.

S1. Ab Mat Med Ball Situps 9/6

S2. Max Distance Dead Ball Carry (10m out, 10m back)

S3. DB Hang Clean and Jerk 22.5/15 (5,5,5,5 etc..)

S4. Cal Ski Erg

S5. Max Distance Heavy Sled Push (Up and Back)