Fitness
4 sets:
DB Walking lunges x 20 steps
Single arm/Single leg KB DL x 6-8 reps
Sand bag hip press x 6 (3 sec pause at top)
5 sets for reps
40 sec Row (cals)
20 sec Rest
40 sec Wall balls
20 sec Rest
40 sec DU
20 sec Rest
Performance and Sport
5 sets of complex:
5 SG BTN PP + 3 OHS
5 sets for reps:
40 sec Pistols
20 sec Rest
40 sec Airdyne
20 sec Rest
40 sec Heavy Russian swing
20 sec Rest
