Fitness
3 sets:
DB push press x 6-8 reps
Banded reverse fly’s x 6’s (W-T-Y)
Skipping practice x 30 seconds
EMOM x 18
DB Thrusters x 8 – 12 reps
Pull ups x 5 – 8 reps
DU x 20 – 30 reps
One movement per minute
Performance and Sport
Buy in:
Flight Simulator
Or
5 minutes of Triple under practice
4 mixed sets for times
15 Power snatch 75/55
15 Calorie Airdyne
15 T2B
15 Calorie Row
Rest 3 minutes between each set
Record time of each set
