Fitness:
Four sets of:
Back Squat x 6-8 reps
Rest 45 seconds
Single-Arm Trap 3 Raise or 90/90 on crossover symmetry x 8-10 reps each arm or Inverted Snow Angel x 20
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
Performance:
Back Squat
6 @ 60,65,70,75, & 80%
Rest 2-3 minutes between Sets.
Fitness:
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Dumbbell or Barbell Thrusters or Wall Balls
15 Box Jumps
Performance:
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders