TUESDAY

MOBILITY

Band Assisted Lats

SPECIFIC PREP

45 sec Bar Hang

5 Walkout Pushups

10 Shoulder Taps (slow controlled)

20 Alternating Heel Drops (in prone)

10 Shoulder Taps (slow controlled)

5 Walkout Pushups

45 sec Bar Hang

GYMNASTIC STRENGTH

FITNESS

10-8-6-4-2

Banded Strict Pull ups

2-4-6-8-10

Pushups to target

PERFORMANCE

10-8-6-4-2

Strict Pull-ups

7-9-11-13-15

Pushups

CONDITIONING (REPS)

In Partners 1 min on 1 min off

FITNESS

S1. Airbike

S2. Alternating Dumbbell Snatches

S3. Burpees

S4. Single Arm Dumbbell Hang Clean & Jerks

S5. Box Step Overs

PERFORMANCE

S1. Airbike

S2. Alternating Dumbbell Snatches 22.5/15

S3. Burpees

S4. Single Arm Dumbbell Hang Clean & Jerks 22.5/15

S5. Box Jump Overs

- Accumulate as many reps within the min.

- 2 Rounds each per Station.