Fitness and Performance:
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (53/35) (Rx+ 70/53)
Run 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
Fitness:
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds
Performance::
2-3 Cluster Sets of Weighted / Strict Pull Ups
Cluster Set:
5 x Weighted / Strict Pull Up
Rest 15 Seconds
4 x Weighted / Strict Pull Up
Rest 15 Seconds
3 x Weighted / Strict Pull Up
Rest 60-90 Seconds