Fitness
3 sets
DB renegade rows x 5
Pull up negatives x 3 (3 sec eccentric)
Box jump 1.1.1 (step down)
2 rounds for times
100 skip rope
250 m run
500 m row
50 KB swings
60 M walk with KB in rack position
Rest 2 minutes
Sport and Performance
15 minutes practicing HS skills; hold, wall walk, free stand, walking
2 rounds for times
100 DU
250 m row
400 m run
50 KB swings
60 M walk with KB in rack position
Rest 2 minutes
**goal is to complete 2nd set as close to 1st as possible….no “sand bagging”
