Fitness and Performance
Keep the clock running
3 rounds:
6 Burpees
12 KB swings
…when the clock strikes 5 minutes
4 rounds:
5 HSPU
15 SDHP w/KB
20 jumping lunges
…when the clock strikes 15 minutes
5 rounds:
10 Situps
15 medicine ball cleans
20 Mt climbers (each step =1 rep)
25 DU or 50 skips
Sport
OHS
5-5-3-3-1-1
Front Squats
2-2-2-2-2 60-80%
Accessory
Good mornings 3-3-3
