Fitness:
Three-Four sets of:
Walking Lunges with KB x 16-20 reps
Rest 30 seconds
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 45-60 seconds
-OR-
Bear Crawls x 20-40m
Rest 30 Seconds
Jump Rope Practice x 60 Seconds
Rest 2 minutes
Performance:
Front Squat
5 @ 70,75,80%
4 @ 85%
3 @ 90%
2 @ 95%
* Rest 2-3 minutes between sets.
Fitness:
For Time
500-400-300-200-100
Row
50-40-30-20-10
Sit – Ups
*Alternate between rowing and sit-ups in a descending rep scheme.
50-40-30-20-10
Double-unders
Sit-ups
Performance