Fitness:
Three rounds of:
– Back Squat x 8 reps @ 3011
Rest 60 seconds
– Band / Weight Push Ups x 8 reps @ 2011
Rest 60 seconds
– V-Ups / Sit-Ups x 20 reps
Rest 60 seconds
Performance:
Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3-4 reps @ 90%
Rest 2 minutes between sets
Fitness:
Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings
15 Wall Ball Shots
Run 200 Meters
Performance:
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14)
15 Kettlebell Swings (53/35)