Fitness
3 sets:
TGU x 2 each side
Cossack squats x 12
RDL x 5-8
EMOM x 12
Set: 1-4-7-10
15 step ups
Set: 2-5-8-11
10 burpees
Set: 3-6-9
1 minute Rest
Pull up workout #3
Set 1) x3
Set 2) x3
Set 3) x3
Set 4) x2
Set 5) x max reps
Rest as needed between efforts to complete reps strict
Performance
3 sets:
TGU x 2 each side
Cossack squats x 12
RDL x 5-8
EMOM x 12
10 Russian KB swings + 1 sled push/drag
Pull up workout #3
Set 1) x3
Set 2) x3
Set 3) x3
Set 4) x2
Set 5) x max reps
Rest as needed between efforts to complete reps strict
Sport
3 x 20 seconds barbell shoulder stretch
3 x 30 seconds HS hold, chest to wall
4 x 8 tight kip on rings
1 x ME ring MU UB
EMOM x 12
3 HSPU
5 Wall balls 20/14
1 Power clean @85%
Optional:
20 rep front squats @60%
