Fitness and Performance
3 sets:
Heavy DB walking lunges x 20 steps
3 sets:
30 seconds hollow body hold
30 seconds rest
30 seconds shoulder bridge
30 seconds rest
3 sets:
ME horizontal row (feet elevated)
For time:
1000 m row
50 wall balls
30 kb swings
Sport
10 minutes:
work up to heavy 3 RM Front Squat
10 minutes:
work up to heavy 3 RM jerk
3 sets:
ME strict pull ups
For time:
1000 m row
50 thrusters 45/35
30 pull ups
