Fitness
DB waiter lunges x 20 (10 R, 10 L)
Biceps curl x 12 -15
Hip thrust with sand bag x 6 temp0=21X2
4 minute clock x 3
20 KB swings
400 m run
AMRAP Burpees
Rest 3 minutes between efforts
Performance
Push press
3-3-3-3-3
4 minute clock x 3
20 KB swings
400 m run
AMRAP Burpees
Rest 3 minutes between efforts
Sport
Push press
3-3-3-3-3
For time:
800 m run
20 burpee box jump overs
400 m run
15 burpee box jump overs
250 m run
10 burpee box jumps overs
