Fitness
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps
Single Arm Dumbbell Row x 10 reps each arm
Plank Hold x 45 seconds
30 Second rest if needed
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings
15 Wall Ball Shots
Performance
A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)