FRIDAY

MOBILITY/SPECIFIC PREP

M. Wall Couch Stretch

SP. Dynamic Lower Body

STRENGTH

STRICT PRESS

Calculate 90 % of your 1RM Strict Press and use that to calculate below weights

5 Reps @ 65%

5 Reps @ 75%

5 Reps @ 85%

Perform 3 ramp up sets of 5 reps before hitting your 3 working sets

CONDITIONING

PERFORMANCE and FITNESS

EMOM 6

Even. Cindy

Odd. 10/7/5 Cal Airbike

EMOM 6

Even. 15/12/9 Cal Row

Odd. 15/12/9 Burpees

Rest 2 mins

EMOM 6

Even. 20m Disc Drag or 20 Knee Tucks

Odd. 1 min Farmers Carry