Fitness
5 sets:
Bench press x 6-8 reps
Rest 60 seconds
One arm DB rows x 8-12
Rest 60 seconds
Weighted sand bag walking lunges x 20 steps
Rest 60 seconds
Performance
5 sets:
Bench press x 3-5 reps
Rest 60 seconds
Weighted pull ups x 3-5 reps
Rest 60 seconds
Front rack BB lunges x 10 steps 95/65
Rest 60 seconds
Sport
3 minute clock
2 sets:
10 OHS 95/65
10 CTB pull ups
Rest with time remaining
3 minute clock
2 sets:
12 OHS 95/65
12 CTB pull ups
Rest with time remaining
keep adding 2 reps until failure to complete 2 sets in time cap
