Fitness
3 sets
Lunge stance single arm DB press x 6-8 each arm
Rip trainer Paddle board row x 12 each
DU practice x 45 seconds
Start the clock
300 m row + 20 DB Push press 25/15
Rest 3 minutes
300 m row + 15 DB Push press 30/20
Rest 3 minutes
300 m row + 10 DB push press 40/25
Stop the clock
Record times to complete each effort
Performance
Strict BB Shoulder press
8-5-3-3-3
Start the clock
400 m row + 20 Push press/jerk 95/65
Rest 3 minutes
400 m row + 15 Push press/jerk 115/75
Rest 3 minutes
400 m row + 10 push press/jerk 135/85
Stop the clock
Record times to complete each effort
Sport
Rest Day
