Fitness
5 sets:
2 minutes on: 2 minutes off
20 sand bag front squats 60/45 + AMRAP DU
Rest 5 minutes
5 sets:
2 minutes on: 2 minutes off
20 DB walking lunges + AMRAP Shuttle run
Performance
5 sets:
2 minutes on: 2 minutes off
20 Front Squats @135/85 + AMRAP DU
Rest 5 minutes
5 sets:
2 minutes on: 2 minutes off
20 DB lunges + AMRAP Shuttle run
Sport
T/TT
30 minute Row
Record distance and intensity
