3x For quality, build intensity on Ski/Row
200m/ Down and backs or 100 Jump Rope (shooters choice)
8/8 Single Arm KB Swing + :20/:20 Bottoms up 90 Hold
:30 HS Hold or Elevated Plank
20 Hollow Rocks
Performance: Tempo Bench
5-5-5-5 (1111)
FItness: 3x
8-10 Db Incline
10 Front Plate Raise
15 Banded Tri Pull Down
Performance/Fitness
E4MOM x 16 Min
Min 1-4: 800m
Min 5-8: AMRAP of 10 Lateral Overs and 15 Ball slam
then…
E2MOM x 10 Minutes
Min 1-2: Run 200m
Min 3-4 AMRAP; 2 Db Up Down, 4 Db Box Step UP