Fitness:
Every 90 seconds for 18 Minutes (6 sets):
Movement 1 – Seated Strict Press x 4-6 reps
Movement 2 – Pull Ups / Ring Rows x 4-6
Performance:
5 Rounds of the following:
Push Press x 3-5
Rest 30 Seconds
Strict Weighted Pull-Ups x 3-5
Rest 2 Minutes
Fitness and Performance:
For Max Reps (or Calories):
2 Minutes Row for Calories
Rest 2 minutes
2 Minutes Max Reps Ball Slams (30/25)
Rest 2 minutes
2 Minutes Max Reps Double Unders
Rest 2 minutes
2 Minutes Max Reps Sit Ups
Rest 2 minutes
2 Minutes Max Reps 10m Shuttle Run