Fitness
A.
Three sets of:
Strict Dumbbell Press x 8-10 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps
(add weight if possible)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters
Performance
A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps
B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%
C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders