Fitness:
Four sets of:
Back Squat x 6-8 reps
Rest 45 seconds
Ring Row x 8-10 reps
Rest 45 seconds
Plank Hold x 45-60 seconds
Rest 45 seconds
Performance:
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
Fitness:
– Row 800 Meters
Immediately followed by:
Three rounds of:
10 Goblet Squats
15 Box Jump or Step-Overs
20 Alternating Reverse Lunges with Kettlebell
Performance:
– Row 1000 Meters
Immediately followed by:
Three rounds of
– 10 Hang Squat Cleans (95/65 lbs)
– 10 Alternating Front-Racked Reverse Lunges (95/65 lbs)
Rx+ (135/95)