Fitness
3 sets
Sand bag hip press x 6 reps (3 sec pause at top)
Single arm + single leg KB DL x 6-8 each leg
Box jump (step down) x 3-5 (progressive height)
1500 m Row @ +5-10 pace
Rest 6 minutes
1 K Row @ + 3 – 8 pace
Rest 4 minutes
500 m row @race pace
Performance and Sport
5 x 3
3 part pause snatch dead lifts
(below knee, above knee, power position)
10 minute AMRAP
5-10-15-20-25-30 and so on…
Hand release Burpees
Ring Muscle ups
Dead lifts 185/135
Masters athletes 55+
Hand release Burpees
CTB Pull ups
Dead lifts 155/105
