Fitness
4 sets
Goblet Squat x 8-10
One arm DB Row x 6-8
V sits x 12
“Diesel”
12 minute AMRAP
1 DL (challenging load)
9 step ups 20″
4 supinated strict pull ups
7 push ups
Performance and Sport
Front Squat Complex
4 @50%, 6 @50%, 6 @50%, 4 @55%, 4 @55%, 4 @55%
+ 3 rebound jumps after each set
“Diesel”
12 minute AMRAP
1 DL @275/185
9 step ups 24″/20″
4 supinated strict pull ups
7 push ups
