Fitness
4 sets
RDL x 6-8 reps
45 seconds rest
TRX/Ring horizontal row x 6-8 reps (slow down, speed up)
45 seconds rest
Plank hold x 45 seconds
2 sets for times (add times for score)
500 m row
25 wall balls
15 jumping pull ups
Rest 4 minutes
Sport and Performance
4 sets
RDL x 6-8 reps
Rest 45 seconds
Weighted pull ups x 3-6 reps
“Jackie”
1000 m row
50 thrusters 45/35
30 pull ups
