Fitness
3 sets of:
DB Russian step ups x 6 each leg
One arm DB row x 10-12 each arm
60 sec DU practice
3 sets of:
Max reps of pushups with feet elevated
60 seconds of max cal Row
Rest 2 minutes
Max reps of unbroken wall balls
60 seconds of max cal Row
Rest 2 minutes
Sport and Fitness
6 sets,
small incremental loading
1 strict press + 1 push press + 1 split jerk
3 sets of:
Max reps of weighted ring dips
60 seconds of max cal Ski erg
Rest 2 minutes
Max reps of weighted pull ups
60 seconds of max cal Airdyne
Rest 2 minutes
