Fitness and Performance
3 sets:
Band reverse fly’s x 18’s
4 sets:
Push press x 5-8
3 sets:
Bar hang x 20 seconds
8 minute AMRAP
20 anchored sit ups
10 sand bag walking lunges
250 m run
Pull up workout #4
Set 1) x4
Set 2) x4
Set 3) x4
Set 4) x3
Set 5) x3
Rest as needed between efforts
Sport
5 sets:
1 a) Kneeling Snatch x 1
1 b) Multiple T&G hurdle jumps x 3
Rest 6 minutes
8 minute AMRAP
5 Sand bag cleans 90/60
100 feet sand bag carry 90/60
1 rope climb 15 feet
