Fitness
A.
Four sets of:
Bench Press x 6-8 reps
Plank from Elbows x 45-60 seconds
Ring Rows x 8-10 reps
Rest 30 seconds if needed
B.
Complete 5 rounds of:
20 Kettlebell Swings
20 Push-Ups
Performance
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes
Build to today’s heavy 2 or 3-RM.
B.
Complete 5 rounds of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups