Fitness
4 sets:
BB RDL x 6-8
4 sets:
DB Split Squats x 6-8
4 sets:
Plank hold(med ball pass) x 45 seconds
3 rounds for time:
30 wall balls
250 m run
Performance
4 sets:
BB RDL x 6-8
4 sets:
DB Split squats (toe elevated) x 6-8
4 sets:
DB Renegade row x 12
3 rounds for time:
15 DB push press
15 Box jumps
250 m run
Sport
Warmup with 5 minutes of sled walks
10 minutes:
3 RM T&G C&J
10-8-8-6
Back Squats
For time:
3 rounds
5 DL @275/185
10 pistols
then finish with:
10 M Hand stand walk
