Fitness
5 sets:
60 sec : 120 sec
12 reverse sandbag lunges + AMRAP DU
Rest 10 minutes
5 sets:
120 sec : 120 sec
20 Sand bag front squats + AMRAP rowing (cals)
Performance
5 sets:
60 sec : 120 sec
10 front rack BB lunges 95/65 + AMRAP Row (cals)
Rest 10 minutes
5 sets:
120 sec : 120 sec
10 BB front squats 135/85 + AMRAP DU
Sport
5 minutes
DU practice
5 minutes
Handstand walking practice
5 minutes
Box jump practice
5 minutes
T2B practice
5 minutes
MU practice
10 minutes
Shoulder mobility
Instructions will be posted in the gym.
