Fitness
4 sets
Weighted walking lunges x 20 steps
Hollow body hold x 20 sec
Skipping rope practice x 30 sec
Rowing Wattage test:
6 sets:
60 seconds rowing BW watts
Then…
8 hard pulls
Record last pull on each set, then divide by your BW for a score
Sport and Performance
5 sets of complex
Power clean + Front squat + Full C&J
Hold split x 5 seconds
Rowing Wattage test:
6 sets:
60 seconds rowing BW watts
Then…
8 hard pulls
Record last pull on each set, then divide by your BW for a score
