Fitness:
3-4 Rounds
Bench Press x 6-8
Rest 45 seconds
Ring Row x 6-8
Rest 45 Seconds
Single Leg Hip Bridge x 6-8 each leg
Rest 45 Seconds
Performance:
Every 4 Minutes for 16 Minutes (4 sets)
Bench Press x 10,10,10,8 @ 60,65,70,75%
Rest 30 Seconds
Bent Over KB Row x 8-10 each arm
50-40-30-20-10
Double-unders
Sit-ups