Fitness
4 sets,
DB waiter lunges x 6-8 each
Rest 60 seconds
Russian KB swings x 12-15
Rest 60 seconds
Scissor kicks x 20
Rest 60 seconds
4 sets for reps:
60 seconds of wall balls
60 seconds of Rest
60 seconds of Sit ups
60 seconds of Rest
Performance and Sport
5 sets of complex:
Increasing loads on barbell
1 Clean
2 Front Squats
1 50′ Sled push 150/100
Rest as needed between efforts
