Warm Up: Down and Backs
3 x
:60 Bike/run or Row
6/6 DB Front Rack Step Up
40yd Waiter's Walk (One @ side, one overhead)
3x DB orLandmine Complex
6/6 SL RDL
6/6 Chainsaw
6/6 Kneeling Press
6/6 Ground to OH (Db Snatch or Clean and Press)
Performance:
Complete 3x10 of each exercise before moving on to the next
rest :60 between sets
-Double DB/Kb Squat
- DB Bench Press
-Strict Pull Ups *
-Box Jump
-Strict Press
-Chin Ups
-Sumo Deadlift
*Pull Ups/Chin Ups- if 10 is virtually impossible lower reps to 5 or grab a band that allows you to get 10 in 2 sets or fewer
Fitness: 3 Rounds
1:00 stations
:20 Transitionb/t Stations
1:00 Rest b/t Rounds
Station 1
DBL DB Ground to Overhead
Station 2
Burpee Over DB
Station 3
Box Step Ups
Station 4
Cal Bike