Fitness & Performance
A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg
Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Dumbbell External Rotations x 8 reps each
Rest 60 seconds
B.
Back Squat (Optional for those following ‘Fitness’ only)
3@70%
3@80%
3+@90%
C.
Complete as many reps as possible in 6 minutes of:
Wall Ball Shots 20#/14#
Rest until the running clock reaches 8:00, and then…
Complete as many calories as possible in 6 minutes of:
Rowing