Fitness
A.
Three sets of:
Deadlift x 6-8 reps
Russian Step-Ups x 8-10 reps each leg
Wall Climbs x 2-3 reps
Rest 30 seconds if needed.
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
10 Burpees
100 Meter Run
Performance
A.
Deload
Deadlift
5@40%
5@50%
5@60%
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Ground to Overhead (135/95 lbs)
100 Meter Run
10 Burpee Pull-Ups
100 Meter Run