Fitness
A.
Four sets of:
Deadlift x 4-6 reps
Dumbbell Shoulder Press x 6-8 reps
Double-Under Practice x 45-60 seconds
Rest as needed between moments, no more than 30 seconds.
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 2 minutes
Performance
A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 2 minutes