Fitness and Performance
4 sets of complex
1 a) DB/BB shoulder press x 6-8
1 b) DB/BB front raises x 8-12
1 c) TRX reverse I-T-Y’s x 3’s each
Rest 2 minutes
10 minute AMRAP
10-20-30-40 Wall balls
Between each set 25 DU or 50 SU
Sport
15 minutes
Split Jerk
50%-65% skill work (speed and foot work)
10 minute AMRAP
1-2-3-4-5-6-7 etc….
Thrusters 155/105
Between sets 10 box jumps (step down)
