Fitness
Four sets of:
– Front Squat x 6 reps @ 2111
Rest 30 seconds
– Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
– Push-Ups x 20 reps @ 1011
Rest 30 seconds
– Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds
Performance:
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets
Fitness:
Five sets for max reps of:
– 30 seconds of Burpees
Rest 30 seconds
– 30 seconds of Box Jumps
Rest 30 seconds
– 30 seconds of Ball Slams
Rest 90 seconds
Performance:
Five sets for max reps of:
– 30 seconds of Ring Dips
Rest 30 seconds
– 30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
– 30 seconds of C2B Pull Ups
Rest 90 seconds