Fitness
A.
Four sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Strict Pull-Ups x Max Unbroken Reps
Rest 60 seconds
Trap 3 raise x 8-10 reps each arm
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
B.
Complete 4 sets of:
Row 250 Meters
10 Burpee Box Step-Overs
10 Thrusters
Performance
A.
Front Squat
5@75%
3@85%
1+@95%
Pull ups x Max Unbroken Reps between work sets for a total of 3 sets
C.
Complete 4 sets of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)