Fitness:
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps OR Hollowbody x 30-45 Seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Performance:
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 10-15 reps (consecutive or accumulated)
Rest 2 minutes
Fitness:
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
10 Box Jump-Overs
15 HR Push-Ups
20 Sit-Ups
immediately followed by…
Run 400 Meters
Performance:
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
10 Ring Dips
15 Toes to Bar
20 Unbroken Double-Unders
immediately followed by…
Run 600 Meters
2 Minutes of each movement:
– Heel Cord Mash w/ bar or roller (2 Minutes each leg)
– AND –
– Glute Smash with Lax Ball (getting ready for Thursday)