Fitness
4 sets:
Sand bag front rack lunges x 12
One arm DB row x 6-8
Bent hollow body rock x 12-15
10 minute AMRAP
5 push ups
10 TRX/Ring rows
15 air squats
25 DU or 50 SU
Performance
5 x 3 Front Squats
3 x 5 weighted pull ups
For time:
1000 m row
50 push ups
400 m run
25 push ups
Sport
5 x 2 position snatch (floor, hang)
3 x 5 weighted pull ups
3 rounds for time:
400 m row
30 DU (unbroken)
20 T2B
