Fitness
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Russian Step-Ups with Dumbbells x 8-10 reps each leg
Toes to Bar x 7-10 reps
Rest as needed between sets, no more than 30 seconds.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run
Performance
A.
We have started the Deload process on all of the lifts we’ve been progressing through. Warm up with your empty barbell and one other set, the continue with your 3 work sets.
Front Squat
5@40%
5@50%
5@60%
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar