Fitness
4 sets
DB Chest press x 8-12
Rest 60 sec
One arm DB row x 6-8
Rest 60 sec
Heavy Russian Swings x 10-15
Rest 60 sec
Suicide planks x 6
Rest 60 sec
Core Bonus:
3 rounds
Strict Mt. Climbers x 30 seconds
Rest x 30 seconds
Plank sand bag drag x 30 seconds
Rest x 30 seconds
Flutter kicks x 30 seconds
Rest x 30 seconds
Performance
Bench press
5-5-5-5-5
Ring Dips
4 x 5-8
Core Bonus:
3 rounds
Strict T2B x 30 seconds
Rest x 30 seconds
HS hold (chest to wall) x 30 seconds
Rest x 30 seconds
Flutter kicks x 30 seconds
Rest x 30 seconds
Sport
Rest Day
