Fitness and Performance
2 sets for reps
3 minutes Row (cals)
2 minute Shuttle Run
1 minute DU
1 minute Rest
3 minutes Wall ball
2 minutes Burpees
1 minute KB swings
1 minute Rest
Record total reps completed as 2 separate rounds, RD #1 & RD #2
Sport
2 sets for reps @65% effort
3 minutes Row (cals)
2 minute Shuttle Run
1 minute HS walk (steps)
1 minute Rest
3 minutes Burpees
2 minutes KB swings 24/16
1 minute Pistols
1 minute Rest
You should be able to carry on a conversation the entire time
PM)
Olympic lifting
