Fitness
2 sets:
Bench dips x 10-15 reps
Knee tuck on paralettes x 15-30 seconds
1.1.1 Broad jump for distance
60 seconds DU practice
5 rounds for time
10 HR push ups
20 KB swings (russian)
100 m sprint
Performance
2 sets:
Ring dips x 3-6 reps
L sit on rings x 15-30 seconds
1.1.1 high box jumps
1.1 Rope climb practice (1 J – 1 Spanish)
For time:
5 rounds for time
5 Plyo push ups
10 KB swings
20 DU
Sport
2 sets:
MU x 1-3 reps
L sit on rings x 15-30 seconds
1.1.1 high box jumps
1.1 Rope climb practice (1 J – 1 Spanish)
For time:
5 rounds for time:
6 HSPU
8 T2B
20 DU
