Fitness:
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Seated Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
Performance:
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
Fitness and Performance:
Three sets for time of:
– 250 Meter Row
– 20 Wall Ball Shots
– 20 Kettlebell Swings
Rest 3 minutes