Fitness
3 sets:
Bird dogs x 6
Bench dips x 8-12
Side plank hold x 20 sec each
5 minute AMRAP
5 burpees
5 jumping pullups
Rest 5 minutes
5 minute AMRAP
50 SU
100 feet farmer carry
Performance
3 sets
GHD hip extensions x 12
Triangle push ups x 6-10
Side plank x 20 sec each
5 minute AMRAP
5 Burpee pull ups
5 DB snatches 40/25
5 minute Rest
5 minute AMRAP
25 DU
100 feet farmer carry 50/40
Sport
10 minutes:
Build up to a heavy Deadlift
For times:
20 DL @155/105
250 m row
Rest 2 minutes
15 DL @185/115
500 m row
Rest 2 minutes
10 DL @225/155
750 m row
Rest 2 minutes
5 DL @275/185
1000 m row
Optional
20 rep back squat +5lbs over last effort
