Fitness and Performance
“International Strength Day”
RDL’s
5 x 5-8 reps
Bulgarian split squats
4 x 6-8 each leg
3 sets of complex:
10 hollow rocks + 12 Russian twists
1000 – 1500 m light flush @20 SPM
Sport
3 sets NFT
50 DU
10 Pistols (alt)
60 seconds MU drills
2 minutes Rest
EMOM x 14
1 Squat Clean
Start bar loading @60% and add 5-10 # each set,
If you reach failure before completing # or rounds drop loading down by 10# and continue
Rest 3 minutes
Then…
Max reps Burpee MU in 3 minutes
