Fitness
A.
Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters
Performance
A.
Bench Press
We are in the 2nd cycle of Wendler If you have completed sets 5-5-5+, complete the following, otherwise, you must make up what you have missed.
3@70%
3@80%
3+@90%
Between sets, complete as many reps as possible of strict pull ups, negatives, or ring rows, for a total of 4 sets.
B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters