Warm Up: 400m or down and backs
20 Band pull aparts
20 Banded Good mornings
Performance: Build to a moderate heavy 10 set
21 - 15 - 9
Body Weight Bench Press
Low Rows
then…
5 min AMRAP…….
10 DB Sntach
10 Burpees
-REST 1 min-
5 min AMRAP…..
10 DB Push Press
10 Ring Rows
-REST 1 min-
5 min AMRAP…..
10 DB Step Ups
10 GHD or med ball sit up tossing @ 5 foot target
Fitness:
3 x 12
Front Delt Raise
Band Pull apart
Kb Deadlift High Pull
EMOM: 18
Run 200m or bike 15/10 cal
Max Cal Ski: 30 sec
Max Ball Slams: 30 sec