Fitness:
Four sets of:
– Front Squat x 6-8 reps @ 2111
Rest 60 seconds
– Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds
Performance:
Front Squat
*Set 1 – 4 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
Fitness:
Three rounds for time of:
– 90 Jump Rope Singles
– 30 Wall Ball Shots
– 10 Box Jump-Overs
Performance:
Three rounds for time of:
– 50 Double Unders
– 30 Wall Ball Shots (20/14)
– 10 Box Jump-Overs