Fitness
Single leg RDL w/DB x 6-8 each
1/2 turkish get up x 3 each side
flutter kicks x 30
8 minute AMRAP
5 renegade rows
20 walking DB lunges
Performance
10 minutes to warm up
Rowing
and paralette shoot through
2000 m row
Every 500 m perform:
10 paralette shoot throughs
20 wall balls
50 Skip rope revolutions or 20 DU
Sport
10 minutes to warm up
Shoulder press – Push press – Push jerk
4 x 5 minute rounds
Unbroken pull ups
Run 400 m
Max reps of STOH 115/75
2 minutes rest between rounds
Score pull ups and STOH separately
