Fitness
A.
Three sets of:
Bench Press x 8-10 reps
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Hold x 45-60 seconds
Rest 60 seconds
B.
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
then,
Run 600 Meters
Performance
A.
Bench Press
5@75%
3@85%
1+@95%
B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders