Thursday GS&C
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
5/5 Barbell Back Rack Lunges (Moderate Load)
15 DBL DB Hammer Curls (Light-Moderate Load)
20 Banded Tricep Push-Downs
10 Slow Leg Lifts
15 DBL DB Floor Chest Flyes (Light-Moderate Load)
20 Banded Straight Arm Narrow Push-Downs
-Rest 1:30 b/t Sets-
PARTNER FINISHER
2 ROUNDS FOR TIME*
80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)
80 Alt. Slam Ball/ Plate Twists
*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total! **Option to sub WB Ground to Overhead and WB Twists
STRENGTH SQUAD PROGRAMMING
Deadlift and Overhead Press
Testing Day