Fitness and Performance
4 sets
Man makers x 5
Rest 45 seconds
Single leg hip lift x 6 each
Rest 45 seconds
L-bar hang x 20 seconds
Rest 45 seconds
5 rounds for Meters
10 KB swings
60 seconds of rowing
90 seconds rest
Sport
Back Squats @75% 5-5-5-5-5
Cleans off blocks (above knee) @65% 3-3-3-3-3
5 rounds for calories
10 KB swings 32/20
60 sec Airdyne (90% effort for total time)
Rest 90 seconds
