MOVEMENT Squat Therapy (3 Rounds) Counterbalance Squats x 5 Face the Wall Squats x 5 Goblet Squat x 1 STRENGTH 5 Rounds Front Squat x 3 *rest 2 minutes between rounds 3 Rounds Weighted Chinups x 6 Band Reverse Flyes x 10 Reverse Crunches x 12 *rest 45 seconds between...
MOVEMENT 3 Rounds Jefferson Curls x 5 Cossack Squats x 5/side KB Pullovers x 5 CONDITIONING AQAP (With a Partner) Walking Lunges x 50 Pushups x 50 Row x 50 cals Situps x 50 Wallballs x 50 Burpees x 50 FINISHER 3 Rounds Sliding Plank x 1...
MOVEMENT 3 Rounds Band Lat Pulldowns x 8 Wallball OH Reach x 3 Walking Lunges w/ Thoracic Rotation x 8/side STRENGTH EMOM for 5 Rounds Hang Power Snatch x 1-2-3-Rest COOLDOWN Trap Smash/Lat Smash x 2...
MOVEMENT Jump Rope Practice CONDITIONING Minute Drills (4 Rounds) Double Unders x 30 sec Burpees x 30 sec Side Plank (R) x 30 sec Double Unders x 30 sec MB Slams x 30 sec Side Plank (L) x 30 sec *rest 2 minutes between rounds FINISHER 3 Rounds Farmers Carry x 50 yds...
MOVEMENT MB Plyos (3 Rounds) MB Slams x 8 MB OH Toss x 8 MB Rotational Throw x 4/side STRENGTH 4 Rounds Sled Drag x 50 yards Toes to Bar x 8 Single-Leg RDL x 8/side Pushups x 10 *rest 45 seconds between movements, and 2 minutes between rounds COOLDOWN Quad Smash x 2...
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