Fitness
A.
Three sets of:
Bench Press x 6-8 reps
Overhead Walking Lunge x 20 steps
Double-Under Practice x 60 seconds
Rest 30 seconds if needed.
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters
Minute 2 – Wall Climb x 2-4 reps
Minute 3 – Double Under Practice (30 sec) or 100 Singles
Performance
A.
Bench Press
3@70%
3@80%
3+@90%
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories on Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps