Fitness
A.
Four sets of:
Seesaw Press x 8-10 reps each arm (KB or DB)
Dumbbell Walking Lunge x 20 steps
Turkish Get-Up x 2 reps each arm
Prone Plank Hold x 45-60 seconds
Rest as needed between movements, no more than 30 seconds.
B.
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds
Performance
A.
Four sets of:
Push Press x 4-6 reps
Dumbbell Walking Lunge x 20 steps
Rest as needed between movements, no more than 30 seconds.
B.
Five rounds for time of:
Run 400 Meters
Unbroken Pull-Ups x Max Reps
Post to comments both your time and number of pull-ups achieved.