Fitness
A.
Three sets of:
Strict Dumbbell Press x 10 reps
Rest 45 seconds
Supine Ring Rows x 10 reps
Rest 45 seconds
V-Ups x 10-20 reps
Rest 45 seconds
B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Strict Pull-Ups
Performance
A.
Five sets of:
Push Press x 5 reps
Rest 2 minutes
B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups