Fitness
4 sets
Alternating DB shoulder press x 12
Broad jump x 6 (5 feet/4 feet)
Final day of pull up challenge
5 rounds for time
10 KB swings
5 Burpee bench jump overs
Performance
4 sets complex
DU x 10-20 unbroken
Ring dips x 3-6
HS hold x 20 seconds
For time
25 ab mat sit up med ball toss 10 lbs
20 DB snatches 40/30
10 Burpee Box jump overs 24″
Sport
4 sets complex
DU x 40-50 unbroken
MU x 3-6
HS walk x 10-15 m
For time
“Sprint Chipper”
21 GHD med ball sit ups 20/14
15 snatches 125/75
9 Burpees Box jump overs 30″
