Fitness
3 sets NFT
Russian step ups x 8-10 each leg
Horizontal ring row x 5-10
Hollow rock x 12
5 sets for reps
40 seconds step ups
20 seconds Russian swings
60 seconds Rest
Performance and Sport
3 sets NFT
Pistols x 6-8 each leg
Strict CTB x 3-8 reps
Alt. DB Shoulder press x 12
3 sets for reps
40 seconds Thrusters 95/65
20 seconds Burpee over bar
60 seconds Rest
Bonus work for the Sport group:
NFT
21 – 15 – 9
DL @225/155
HS walk end of gym and back to the bar
