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Performance & Fitness


Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds


Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

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