Fitness
4 sets (NFT)
Band reverse fly’s x W-T-Y
Horizontal ring rows (feet on box) x 5-8
Hollow hold (on bar) x 15-20 sec
5 RFT
10 Burpees
20 Russian swings
30 Mt. Climbers
Performance and Sport
3-6 sets of complex
1 Bar MU + 2 CTB + 3 T2B
Add one rep each set until failure
5 sets
3 position Snatch @65-75%
3 sets for reps
40 seconds DB Snatch 50/35
20 seconds Rest
40 seconds Box jumps 24/20
20 seconds Rest
3 sets for reps
30 seconds Strict HSPU
30 seconds Rest
30 seconds Ring dips
30 seconds Rest
