Fitness and Performance:
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
*BSS – https://www.youtube.com/watch?v=3dDOWcEvKA8
*Trap 3 Raise – https://www.youtube.com/watch?v=mcd7dFAfpEw
Fitness:
For Time:
27 Wall Balls
9 Burpees
21 Wall Balls
7 Burpees
15 Wall Balls
5 Burpees
9 Wall Balls
3 Burpees
Performance:
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs, Be smart!)
Max Effort 2k Row
Optional Finisher