Fitness:
3 Rounds
Sumo Deadlift x 6-8
Rest 30 Seconds
Box Jump x 1.1.1.1 (Rest 5-7 Seconds between reps)
Rest 60 Seconds
Russian Step Ups x 6-8 each leg
Rest 60 Seconds
Performance:
5-6 Sets
Sumo Deadlift x 3-5
Rest 30 Seconds
Tall Box Jumps x 1.1.1.1. (Rest 5-7 Seconds)
Rest 1.5-2:00 Minute
Fitness and Performance:
Against a 2-minute running clock, complete:
– 250 Meter Row
– Push-Ups x Max Reps (Rx+ Ring Dips)
Rest 2 minutes between sets and complete four sets.