Fitness:
Three sets of:
Back Squat x 6-8 reps
Rest 60 seconds
Row 250 Meters (take as few strokes as possible)
Rest 60 seconds
Plank to Elbows x 60 Seconds
Rest 60 seconds
Performance:
Every two minutes, for 12 minutes (6 sets of):
Back Squat x 2-3 reps
Build over the course of the sets to today’s heavy double or triple.
Goal is to increase loads used last week
Fitness:
7 Minutes to climb the following ladder:
1 x Wall Ball
1 x Burpee
2 x Wall Ball
2 x Burpee
3 x Wall Ball
3 x Burpee
4 x Wall Ball
4 x Burpee
and so on until the clock runs out.
Performance:
7 Minutes to climb the following ladder:
1 x Squat Clean (135/95)
1 x Burpee over the Box (24/20)
2 x Squat Clean
2 x BOTB
3 x Squat Clean
3 x BOTB
4 x SC
4 x BOTB
and so on until the clock runs out.
Bonus:
Every two minutes, for 6 minutes (3 sets):
Single Arm KB Row x 10-12 reps each arm