Fitness
A.
Three sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Supine Ring Rows x 10-12 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings (American)
5 Burpees
Performance
A.
Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)
B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings (24/16 kg)(American)
5 Burpees