Fitness
4 sets
Bench dips x 6-10 (feet elevated)
GHD hip extensions x 12
Heavy Russian swings x 10-15 (unbroken)
Sled intervals
5 x 1 length (AHAP)
Sport and Performance
3 sets
KB snatches x 6 each
1 Rope climb (spanish wrap)
Muscle up negatives x 3-5 (on low rings)
Sled intervals
5 x 1 length (AHAP)
