Fitness:
Three sets of:
– RDL or Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
– Russian Kettlebell Swings x 15 reps
Rest 45 seconds
– Bottom’s Up Kettlebell Walk x 20 yards each arm
Rest 45 seconds
Performance:
Every two minutes, for 14 minutes (7 Sets):
– Hang Power Clean + Power Clean
* Drop the bar and rest 5 seconds between HPC and PC
Fitness and Performance:
Five sets for max reps:
– 45 seconds of Rowing (for calories)
Rest 15 seconds
– 45 seconds of Ball Slams
Rest 15 seconds
– 45 seconds of Pull-Ups
Rest 15 seconds