Fitness and Performance
4 sets of carry complex:
6 DB Push press + overhead DB carry
6 DB Dead lifts + DB farmer carry
6 sand bag front squats + Sand bag walking lunges
Rest 2-3 minutes
21-15-9
Burpees
Box jumps or step ups
Sport
Every 90 seconds for 12 minutes:
Back Squats
3-3-2-2-1-1-1-1
70% – 95%
15 minutes working up to a max lift
Sumo Deadlift
