Fitness:
Three sets of:
– Bench Press x 8-10 reps
Rest 60 seconds
– Supine Ring Rows x 10-12 reps
Rest 60 seconds
– Side Planks x 30 seconds each side
Rest 60 seconds
Performance:
Bench Press
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
3 @ 90%
*Rest 3 Minutes between sets and use this time to work on mobility.
Fitness:
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Ball Slams
100 Meter Run
Performance:
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)