Fitness
4 sets:
Band reverse fly’s (W-T-Y) x 18
Weighted Plank hold x 30 seconds
Bird dogs x 6
Hip windshield wipers x 6
5 sets for completion:
6 DB push press + 8 hard pulls on rower (watts)
(progressive loading on the DB’s)
Rest as needed
Performance
4 sets:
Band reverse fly’s (W-T-Y) x 18
Weighted Plank hold x 30 seconds
Bird dogs x 6
Hip windshield wipers x 6
5 sets for completion:
3 push press + 8 hard pulls on rower (watts)
(progressive loading on PP)
Rest as needed
Sport
8 minutes:
3 position clean
(floor, above knee, high hang)
8 minutes:
Build up to 3 RM BTN push press
5 rounds for time:
20 DB Snatch 50/40
10 pistols
5 Burpee box jump 24/20
