Fitness
4 sets
Horizontal ring rows x 6-8
Russian step ups x 6-8 each
DU practice x 60 seconds
EMOM x 10
3 Burpees
9 wall balls
Performance
4 sets
Strict Pull ups x 6-8
Russian step ups x 6-8 each 30/25
UB DU x 30-50
EMOM x 10
3 Burpees
9 wall balls 20/14
Sport
AM)
5 K Row
Tempo training @ 65% effort
Consistent Split & SPM are key here!
PM)
Olympic lifting
