Fitness
4 sets:
Dead lifts x 8-10
4 sets:
Medicine ball russian twists x 20 (10 each side)
4 minute AMRAP 5 pull ups + 10 push ups + 15 air squats
4 minute Rest
4 minute AMRAP 5 pull ups + 10 push ups + 15 air squats
Performance
4 sets:
Dead lifts x 5-8
4 sets:
Medicine ball russian twists x 20 (10 each side)
4 minute AMRAP 5 HSPU + 10 pistols + 15 pull ups
4 minute Rest
4 minute AMRAP 5 HSPU + 10 pistols + 15 pull ups
Sport
Rest Day
