Fitness and Performance
5 sets:
Front Squat w/pause (3 sec)
Rest 60 seconds
Alternating DB shoulder press x 6-8 each
Rest 60 seconds
Ring plank x 45-60 sec
Rest 60 seconds
6 mixed sets for times:
6 burpees
100′ farmer carry
20 DU
Rest 2 minutes
The order of movement changes each set
Sport
5 sets of complex:
Front Squat w/pause (3 sec) + Jerk
6 mixed sets for times
6 burpees
9 CTB
12 Wall balls
Rest 2 minutes
The order of movement changes each set
