Fitness and Performance
4 sets:
Compound set
8 DB push press + 12 Bench dips (feet up)
Rest 60 seconds
12 hollow rocks
Rest 60 seconds
10 minute AMRAP
DB renegade row x 5
Slam balls x 10
150 m row or 100 m ski or 5 cal airdyne or 5 burpees
Sport
4 sets:
6 HSPU + 12 Ring dips
Rest 60 seconds
6 CTB pull ups
Rest 60 seconds
10 minute AMRAP
5 DB snatch (right)
5 waiter lunge (right)
5 burpees
5 DB snatch (left)
5 waiter lunge (left)
5 burpees
