TUESDAY

MOBILITY/SPECIFIC PREP

M. Band Assisted Lats  

SP. 1 Round 

5 Walkout Pushups 

10 Single Arm Hip Bridges (per side)

20 Shoulder Taps 

30 Toe Taps 

BODYWEIGHT STRENGTH

Every 4 mins x 3 Rounds 

8-12 Strict Pull-ups 

15-20 Deficit Pushups 

CONDITIONING 

Every 4 mins x 4 Rounds 

FITNESS

10/6 Cal Airbike 

10 DB Snatch

10 Burpees  

PERFORMANCE 

12/7 Cal Airbike 

12 DB Snatch 22.5/15 

12 DB Burpee Hops  

MIDLINE 

PERFORMANCE AND FITNESS 

3 Rounds

10 Disc Inch Worms  

Disc Drag rest of Astro