Fitness:
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell / KB Shoulder Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
Performance:
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
5 Rounds
Deadlift x 3 Reps
Rest 20 Seconds
Tall Box Jump x 1.1. (5-7 second between reps)
Rest 2 Minutes
Fitness:
3 Rounds for Time:
400m Run
10 Burpees
15 Box Jumps
Performance:
3 Rounds for Time:
400m MB Run (20/14)
15 Burpee Box Jumps (Not Jump Overs) (24/20)