Fitness
3 sets
Pull ups x 3-5 (remove band or add load to achieve reps)
Side plank hold x 30 seconds each
60 seconds of DU practice
EMOM x 12
1 – 4 minutes row sprints x 30 seconds max calories
5-8 Push ups max reps x 30 seconds
9-12 Burpees max reps x 30 seconds
Performance
3 sets
Ring dips x 3-6
GHD sit up x 10-12
Pistols x 3-5 each leg
EMOM x 12
1 – 4 minutes DU max reps x 30 seconds
5-8 Pull ups max reps x 30 seconds
9-12 Burpees max reps x 30 seconds
Sport
3 sets
CTB pull ups x 8-12
GHD sit up x 10-12
Handstand walk 10-15m
EMOM x 12
1 – 4 minutes airdyne sprints x 30 seconds max calories
5-8 HSPU max reps x 30 seconds
9-12 Burpees max reps x 30 seconds
