Fitness
A.
Five sets of:
Push Press x 8-10 reps
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Russian Step-Ups x 10 reps each leg
Rest 40 seconds if needed.
B.
For time:
Run 600 Meters
30 Barbell Thrusters
Run 600 Meters
Performance
A.
Overhead Press
3@70%
3@80%
3+@90%
Then:
Four sets of:
Push Press x 3-5 reps
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps
Rest 60 seconds
B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips