Fitness
3 sets
Band revers fly’s x 18’s (W-T-Y)
One arm DB row x 6-8
Plank hold x 45 sec
3 rounds for time
400 m run
25 KB swings
20 TRX/ring rows
Performance
3 sets:
TRX reverse fly’s x 18’s (T-Y-I)
HS hold x 20 seconds
Tight kip on bar x 8
3 rounds
400 m run
21 KB swings
12 pull ups
Sport
10 minutes
Work up to a heavy jerk
For time
1000 m row
Then…
5 rounds
25 pull ups
7 jerks 135/85
